diet critique please?

[blowinup]

Ok I finally finished creating a diet plan. How's it look?

Meal 1

30g Oats
250ml Light Milk

2 slice White Bread
2 x Extra Large Boiled Eggs

200ml Breakfast Juice

1 Serve Whey Protien
250ml Light Milk

P/C/F 72.4/110.7/32.1

START WORK

Meal 2

1 Medium Banana

2 x Tins Tuna (95g)
4 Slices White Bread

400ml Skim Milk
1 Serve Whey

P/C/F 91.1/112.8/14.5

Meal 3

4 x Extra Large Boiled Eggs
4 Slice White Bread

2 x 32g Museli Bars

1 Serve Whey (with 300ml water)

P/C/F 72.4/110.7/32.1

FINISH WORK

Meal 4

2 x 380g Noodles

1 Serve Whey
400ml Skim Milk

P/C/F 57.6/115.1/28.3

WORKOUT

Meal 5

400ml Breakfast Juice

P/C/F 0.6/22.0/0.2

Meal 6

125g Chicken Breast
75g Tofu
100g Brown Rice
Soy Sauce
1 Serve Whey (with 300ml Water)

P/C/F 66.9/5.5/7.8

TOTAL DAILY P/C/F

= 359.6/464.1/106.6

[slfmade]

What are your goals...Bulking or cutting? I would advise you to pull all the bread out. There's no place for white bread in any BB diet. As for the rest of it we need to see your goals first.

[blowinup]

Why remove the bread? I need as much energy as possible I have a high energy job and I work 12+ hours some days concreting. My goal is to gain as much bulk muscle as possible

[slfmade]

Ok I finally finished creating a diet plan. How's it look?

Meal 1

30g Oats
250ml Light Milk

2 slice White Bread Replace with Brown Rice, Sweet Potato's, oats
2 x Extra Large Boiled Eggs

200ml Breakfast Juice Probably has a lot of sugar...so I would get rid of this

1 Serve Whey Protien
250ml Light Milk

P/C/F 72.4/110.7/32.1

START WORK

Meal 2

1 Medium Banana

2 x Tins Tuna (95g)
4 Slices White Bread Replace with Brown Rice, Sweet Potato's, oats

400ml Skim Milk
1 Serve Whey

P/C/F 91.1/112.8/14.5

Meal 3

4 x Extra Large Boiled Eggs
4 Slice White Bread Replace with Brown Rice, Sweet Potato's, oats

2 x 32g Museli Bars

1 Serve Whey (with 300ml water)

P/C/F 72.4/110.7/32.1

FINISH WORK

Meal 4

2 x 380g Noodles

1 Serve Whey
400ml Skim Milk

P/C/F 57.6/115.1/28.3

WORKOUT

Meal 5

400ml Breakfast Juice - Again probably too much sugar

P/C/F 0.6/22.0/0.2

Meal 6

125g Chicken Breast
75g Tofu
100g Brown Rice
Soy Sauce - You could probably do without this - or at least change it to "Lite" Soy Sauce
1 Serve Whey (with 300ml Water)

P/C/F 66.9/5.5/7.8

TOTAL DAILY P/C/F

= 359.6/464.1/106.6

See bolds for some quick notes....change these things and list your goals and we can look at more of the items after you make appropriate changes.

[slfmade]

Why remove the bread? I need as much energy as possible I have a high energy job and I work 12+ hours some days concreting. My goal is to gain as much bulk muscle as possible

I'm not saying you don't need the carbs...I'm saying to use better carbs sources. Even wheat bread isn't looked very highly upon and white bread is worse. Use oats, sweet potatos, or Brown Rice. These are 3 of the best carb sources you can have. I would like to see more veggies in your diet as well.

[blowinup]

Well on the how to diet video you sent me the link to it said that sugar directly after workout is good to boost insulin levels yes or am I confused? And I'll make the changes to the bread now but what is bad about it? I have found bread gives me excellent energy levels I have tried eating rice at work but it does not give me the energy levels I need for the amount I can fit in.

[slfmade]

Well on the how to diet video you sent me the link to it said that sugar directly after workout is good to boost insulin levels yes or am I confused? And I'll make the changes to the bread now but what is bad about it? I have found bread gives me excellent energy levels I have tried eating rice at work but it does not give me the energy levels I need for the amount I can fit in.

This is a highly debated topic; however, it recent years, it seems that the majority belief is that you don't need the simple carbs immediately after workout. That video is a great reference and a good starting point but some of it IMO is outdated. This was common knowledge back when the video was made and some people still believe it, but just about everyone who I respect seem to follow the belief of "there is no magic window". Meaning that the 1 hour window that we've heard about for so long is complete BS and your body has far more time to take in carbs. That being said it's far better to use complex carbs as opposed to simple carbs PWO.

I've gotta get to bed now. Hopefully some other guys will chime in that might be able to explain it better. Do some of your own research on this as well and I'll check back in on you tomorrow.

[blowinup]

Cheers mate

[--->>405<<---]

complex carbs are indeed best whether it be PWO or not... no need to spike insulin.. if thats u in the avi then ur already lean which is good before u go any further with this diet u need to post ur stats:age, weight, bf% ... what are the total calories u came up with for this diet and how did u arrive at that number???

whats ur workout plan?how many days u planning on lifting? u planning on any cardio?

[blowinup]

complex carbs are indeed best whether it be PWO or not... no need to spike insulin.. if thats u in the avi then ur already lean which is good before u go any further with this diet u need to post ur stats:age, weight, bf% ... what are the total calories u came up with for this diet and how did u arrive at that number???

25
88kg
189cm
Unsure of body fat
And I have no clue on calories mate from the video I started planing my diet upon I thought it put across they were a useless number. I'm going on 400g protien a day (2g per pound of bodyweight) and 500g of carbs a day. As my body type is ectomorphic and I find it hard to gain muscle most of the time.

whats ur workout plan?how many days u planning on lifting? u planning on any cardio?

I don't do cardio. I get enough at work I'm constantly on my feet there, and workout is

M: chest & shoulders
T: legs
W: back
T: abs
F: bis and tris
S: REST

[--->>405<<---]

well a typical approach to bulking is to figure out ur lean body mass (which u need ur bf% to do) and then use that number to figure out ur BMR and TDEE.. based on the tdee u will add additional cals to create , in ur case, a surplus so u can accumulate additional muscle... i suppose u could just decide to ingest 2g protein per lb body weight and 500g carbs and see how u do and make adjustments from there... to me it seems a bit inaccurate way to go about things.. i was taught to do it the way i just explained..also without ur bf% and tdee its gonna be hard to say whether or not ur diet looks good cuz we dont know how many calories u actually need..

i would definitely drop the white bread and replace with a good complex carbs...

[blowinup]

well a typical approach to bulking is to figure out ur lean body mass (which u need ur bf% to do) and then use that number to figure out ur BMR and TDEE.. based on the tdee u will add additional cals to create , in ur case, a surplus so u can accumulate additional muscle... i suppose u could just decide to ingest 2g protein per lb body weight and 500g carbs and see how u do and make adjustments from there... to me it seems a bit inaccurate way to go about things.. i was taught to do it the way i just explained..also without ur bf% and tdee its gonna be hard to say whether or not ur diet looks good cuz we dont know how many calories u actually need..

i would definitely drop the white bread and replace with a good complex carbs...

Ok well first things first how do I figure out my bodyfat % and secondly what is BMR and TDEE.

And I can change my bread in the diet to a 100g serving of Brown rice. I'll also drop the 2 breakfast juice. I understand this is a very important factor in weight training. But self made told me to study an out of date how to diet seminar, which I watched 3 times to completely understand and took notes over a week and then went and Did 300 bucks of shopping and thinking I was doing the right things and now it seems that I have wasted my time and money cause my diets wrong :s I am all out to learn and get my diet spot on but how do I decide who's info and critique is correct and helpful, would it be more benificial for me to go see a dietician or nutritionalist because I haven't got time to waste taking what may or maynot be bad advice (in someones opinion)

[blowinup]

Meal 1

30g Oats
250ml Light Milk

2 x Extra Large Boiled Eggs
100g serve Brown Rice

1 Serve Whey Protien
250ml Light Milk

P/C/F 73.9/134.8/33.4

START WORK

Meal 2

1 Medium Banana

2 x Tins Tuna (95g)
100g serve Brown Rice
75g steamed Vegetables

400ml Skim Milk
1 Serve Whey

P/C/F 89.2/129.9/14.85

Meal 3

4 x Extra Large Boiled Eggs
100g serve Brown Rice
75g Steamed Vegetables

2 x 32g Museli Bars

1 Serve Whey (with 300ml water)

P/C/F 70.5/127.8/32.45

FINISH WORK

Meal 4

2 x 380g Noodles

1 Serve Whey
400ml Skim Milk

P/C/F 57.6/115.1/28.3

WORKOUT

Meal 6

125g Chicken Breast
75g Tofu
100g Brown Rice
75g steamed Vegetables

1 Serve Whey (with 300ml Water)

P/C/F 68.8/7.4/7.95

TOTAL DAILY P/C/F

= 360/515/117

[--->>405<<---]

i hear ya bro..ill try to answer that as best i can..

1.bodyfat%: u can get it checked either at a local gym or doc offices have bod pods which r machines that most accurately measure total bodyfat..i did it and it cost like 35$ and took half an hr..check out ur local gyms to see if they have personal trainers or staff trained in body composition ..get a 7 site caliper test..minimum..9 site if u can...

2.BMR and TDEE r in the stickies at the top of the page.. BMR = basal metabolic rate ; TDEE = total daily energy expenditure.. both stickies info regarding these 2 things r accurate...

3.i dont want to second guess what slf intended with those vids.. i havent watched them so really cant comment.. the way it works here (or at least for myself) is u get as much info from the stickies at the top of the page as u can , also from other members who help out, then u get ur bf% and BMR and TDEE and come up with a proposed diet plan.. u post that plan for critiquing.. typically some adjustments have to be made.. u then make the adjustments suggested and repost.. it may take several attempts.. GBrice and SteM are the 2 guys here i would listen to over anybody else.. Fireguy is another but he isnt around much..

once ur diet has been critiqued down u want to get it approved (to be certain of its validity) by either of the 3 guys listed above... when u have that ur dun.. then go buy the food..

[slfmade]

I specifically told you to "START" there!!!! I also told you to watch the video and post a diet plan and then we'll critique it. It's not my fault or anybody elses but your own that you went and bought grocery's before you gave us a chance to look at your diet. Nowhere in that video did it say for you to eat WHITE BREAD!!! ARE YOU FREAKIN KIDDING ME?????

The only thing that was outdated was in regards to PWO sugar....You have a lot more issues with your diet than your damn juice. How much did you spend on the juice...8.00??? Seriously...you're just another ungrateful kid that wants to blame his problems on everyone but himself.

I tried to help you when nobody else wanted to.....

I might also add that the video's I refered you to wouldn't be a sticky if they were bad advice.

I'm outta here. Good Luck!

[slfmade]

Here's my post copied from your thread....

"Start Here: http://forums.steroid.com/showthread...rn-how-to-Diet

Watch all the videos - it'll teach you how to put together a diet based on your body type. It'll also teach you why you need certain foods and how the body works. There's six video in total. Watch them and take notes.

When you finish put together a rough draft of what your diet will look like. Please include all macros - calories, protein , carbs, fat for each meal and then a total at the end of the day. Post it here in the nutrition section and we can take a look and guide you from there.

Deal?

I'm glad to see you here in the Nutrition forum."

So you're the one that screwed this up....NOT ME!!!!!

[MickeyKnox]

i don't know man..looks like you owe blowinup 300 bucks..........lol!!

[slfmade]

i don't know man..looks like you owe blowinup 300 bucks..........lol!!

I'll get right on that....

[--->>405<<---]

Hey slf will u pay my electric bill?? LOL...

[slfmade]

Hey slf will u pay my electric bill?? LOL...

LOL...Sure. Is it because I advised you to research something and you looked at it on your computer and since it uses energy, it's my fault, and therefore I'm responsible for your entire electric bill?

I meant for you to go to the local library! hehe

[Razor]

If you running slin after a workout then yes I would say keep the bread, since your not, ex it out of the diet.