lets hear what you have to say about my diet

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10-22-2012, 09:45 PM
Tron3219

lets hear what you have to say about my diet

back ground info...

27 yo male, 6 ft, 225 lbs, approx. 15% bf

looking to bulk up and gain lean muscle mass while minimizing bf

6a calories protein carbs fats
2 scoop whey 320 68 4 2
1 cup oatmeal 300 10 54 3
1 cup skim milk 90 9 12 0
totals 710 87 70 5

9a
2 chicken breast 220 48 2 3
string cheese 80 7 0.5 6
cla 20 0 0 2
2 tbs natural pb 190 8 6 17
totals 510 63 8.5 28

12p
2 chicken breast 220 48 2 3
2 cup brown rice 320 10 70 6
totals 540 58 72 9

3p
2 cans of tuna 140 22 0 6
2 tbsp miricle whip 40 0 4 3
omega 3,6,9 pills 20 0 0 2
veggies 40 1 7 1.5
cla 20 0 0 2
totals 260 23 11 14.5

6p
2 chicken breasts 220 48 2 3
2 cup brown rice 320 10 70 6
totals 540 58 72 9

8p
preworkout 26 0 8 0
karbolyn 200 0 50 0
bcaa 40 10 0 0
workout
266 10 58 0
9p
2 scoop whey 320 68 4 2
2 chicken breast 220 48 2 3
1 cup brown rice 170 5 35 3
veggies 40 1 7 1.5
bcaa 40 10 0 0
karbolyn 200 0 50 0
totals 990 132 98 9.5

11p
2 scoop casein 240 48 3 1
2 tbs pb 190 8 6 17
totals 240 48 3 1

totals 4246 494 398 93

let me know what you think, any tweaks would be appreciated. keep in mind that due to work i live out of a hotel so variety is scarce, but i dont mind, all in the name of dedication. just let me know what macro and where and ill figure out the source. thanks
10-22-2012, 09:47 PM
Tron3219

i appologize for the format...when i typed it, it was all lined up and perdy. first number calories, protein, carbs fat respectivly, subtotals per meal on bottom in same format, overall totals on bottom in same format
10-22-2012, 09:53 PM
KarsenH

That looks like a solid bulking diet. Might steal a few of them for my own diet :evil2: I noticed no egg whites however. You should slip those in a morning drink for an easy extra few carbs.

Good luck man and stay strict.
10-22-2012, 09:55 PM
Tron3219

Quote:

Originally Posted by KarsenH

That looks like a solid bulking diet. Might steal a few of them for my own diet :evil2: I noticed no egg whites however. You should slip those in a morning drink for an easy extra few carbs.

Good luck man and stay strict.

Like I said, I live in a hotel lol I don't have a way to cook the egg whites. That's why I opt for the whey and oatmeal shake with skim milk via blender unless I just pour some egg beaters in there which I may consider now that I think about it lol
10-22-2012, 09:59 PM
farewel

solid.
10-22-2012, 10:10 PM
Tron3219

Where's all the nutrition gurus? Pick it apart...lemme have it lol
10-23-2012, 07:29 AM
Tron3219

Maybe I'll get more input this morning?
10-23-2012, 07:33 AM
PillarofBalance

Get rid of the powders except post workout. Eat real food if possible. I see you're in a hotel, but it is still do-able. Have a gigantic cheat meal once or twice a week too. Go blast off some squats and then hit five guys for a triple burger with large fries.
10-23-2012, 07:37 AM
Tron3219

Quote:

Originally Posted by PillarofBalance

Get rid of the powders except post workout. Eat real food if possible. I see you're in a hotel, but it is still do-able. Have a gigantic cheat meal once or twice a week too. Go blast off some squats and then hit five guys for a triple burger with large fries.

I've been contemplating using egg beaters egg whites in my morning shake, but I imagine egg beaters and oatmeal shakes in the morning would b hard to put down lol ill see what I come up with.

Even do away with the casein before bed?
10-23-2012, 07:38 AM
Lunk1

The Nazi's will get at it soon enough. They all have lives and full time jobs so excersise some patients. It doesn;t look to bad...drop that Miracle Whip lol
10-23-2012, 07:39 AM
Lunk1

Quote:

Originally Posted by Tron3219

I've been contemplating using egg beaters egg whites in my morning shake, but I imagine egg beaters and oatmeal shakes in the morning would b hard to put down lol ill see what I come up with.

Even do away with the casein before bed?

I like Cottage Cheese in place of a shake before bed....gotta have it!
10-23-2012, 07:39 AM
PillarofBalance

Quote:

Originally Posted by Tron3219

I've been contemplating using egg beaters egg whites in my morning shake, but I imagine egg beaters and oatmeal shakes in the morning would b hard to put down lol ill see what I come up with.

Even do away with the casein before bed?

Use the liquid whites and cut with water or milk and you won't really notice how awful it is lol

Yeah get rid of the casein. Just grab some cottage cheese or plain greek yogurt. My nighttime is greek yogurt. I love it. You can add whatever you want to it. I like peanut butter and a little bit of chocolate syrup. I call it "reeses yogurt" lol
10-23-2012, 07:46 AM
Tron3219

Quote:

Originally Posted by Lunk1

I like Cottage Cheese in place of a shake before bed....gotta have it!

Cottage cheese makes me gag at the thought of it lol
10-23-2012, 07:48 AM
Tron3219

Quote:

Originally Posted by PillarofBalance

Use the liquid whites and cut with water or milk and you won't really notice how awful it is lol

Yeah get rid of the casein. Just grab some cottage cheese or plain greek yogurt. My nighttime is greek yogurt. I love it. You can add whatever you want to it. I like peanut butter and a little bit of chocolate syrup. I call it "reeses yogurt" lol

Now that's a viable option lol it's probably better tasting then my casein powder anyway lol
10-23-2012, 07:53 AM
Lunk1

Quote:

Originally Posted by Tron3219

Cottage cheese makes me gag at the thought of it lol

Mix youre PB right in with that Cottage cheese. I used to refer to it as food of the god's. It's meant to be eatin together!
10-23-2012, 07:57 AM
Tron3219

Quote:

Originally Posted by Lunk1

Mix youre PB right in with that Cottage cheese. I used to refer to it as food of the god's. It's meant to be eatin together!

Idk bro....I'll try it...but I make no promises lol
10-23-2012, 08:27 AM
MR-FQ320

Im not sure about that stringy cheese in the middle, i suppose it aint going to make as whole lot of difference, just saying thats all

also, did you work your TDEE out? how did you arrive at 4246 cals?
10-23-2012, 09:17 AM
Tron3219

Quote:

Originally Posted by MR-FQ320

Im not sure about that stringy cheese in the middle, i suppose it aint going to make as whole lot of difference, just saying thats all

also, did you work your TDEE out? how did you arrive at 4246 cals?

Yeah, my tdee is roughly 3300 cals. Adding 1000 cals a day should result in 7k over weekly tdee. It's said that 3500 cal over weekly tdee adds a pound of body weight. I plan 7k over to shoot for two. But in reality because of work, I may or may not miss a meal on some days, so it's a way to ensure I get at LEAST 500 over daily
10-23-2012, 09:33 AM
MR-FQ320

Yep I cant disagree with that, are you juicing ?
10-23-2012, 09:39 AM
Tron3219

Quote:

Originally Posted by MR-FQ320

Yep I cant disagree with that, are you juicing ?

Not at the moment. I was going to start dec 1, but my wife had other ideas, like going to Italy for New Years lol so I'll b starting bright and early jan 3rd lol just trying to gain naturally right now. After I hit 200 it was next to impossible to gain. Tried for a couple years. Did a cycle bout 28 weeks ago. Got up to 230, stable now at 220-225 ish...depending on my bm lol gonna try a couple months all natty to see if I can gain now