Diet Review

So this is what I ate today which is basically the same as what I eat most days.

Breakfast:
- Wholegrain oats made with almond milk + apple and cinnamon
- Protein shake with almond milk

Post workout (Immediate):
- Protein shake with skim milk
-10g glucose jelly beans

Post workout (30 mins later):
- 500g sweet potato
- 125g brown rice
- 240g tuna

Lunch:
- 6 Whole eggs
- 200g beef mince

Next meal:
- 500g sweet potato
- 120g tuna

Dinner:
- wholegrain tortia
- 300g chicken breast
- 2 whole eggs
- 500g carrots

Before bed:
- protein shake (Casein)
- Tuna 120g


Total macro's for the day are:
Protein: 500g
Carbs: 495g
Fat: 115g


Stats are:
6'4
106kg / 233lbs
12-15%bf
19 years old

Please let me know if you see me doing anything wrong or just some tips to help me improve.

Not sure what the goal is but the Protein is at a ridiculous amount. 1.5g/lbm is a general rule.

How are u eating that PWO meal. I feel like throwing up after I train. No way I could stomach all those carbs and canned tuna.....

a couple of thoughts mate:

1) no veggies? why? you need veggies to balance out your diet
2) you are about 1,500 cals above your TDEE, which is excessive. You may be a hard gainer, which is understandable. If so, I'd drop down to about 4,500 cals with a 40/40/20 macro split. If you are not a hard gainer, I'd drop your caloric intake to 1,000 less cals than you are currently consuming (down to 4,000 cals/day). Your split above seems ok. But again, with that many cals in excess of TDEE, you will be picking up a lot of body fat along the way. Is that what you want? If you intend on bulking and then cutting (you never really stated your goals), then MAYBE you might be able to get away with your diet above.

I crunched some numbers for you, and here is what I came up with based on a moderate activity level, which applies to most of us, and a 1,000 calorie surplus above TDEE

Let me know if any questions
---Roman

Attachment 152107

Quote:

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Originally Posted by tarmyg

Not sure what the goal is but the Protein is at a ridiculous amount. 1.5g/lbm is a general rule.

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he's a big boy and still growing!
his macro split looks reasonable, just his caloric intake is extreme.

Thank's for responses.

- I am currently trying to bulk
- I've been bulking since the start of the year. Gone from 7-8% up to 12-15% bf. (also added a decent amount of mass)
- When i started bulking my calories were 4000 and I've been gradually increasing whenever I reached a plateau up to 5000
- Most of my veggies come from carrots and sweet potato

Quote:

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Originally Posted by Mikebrah

Thank's for responses.

- I am currently trying to bulk
- I've been bulking since the start of the year. Gone from 7-8% up to 12-15% bf. (also added a decent amount of mass)
- When i started bulking my calories were 4000 and I've been gradually increasing whenever I reached a plateau up to 5000
- Most of my veggies come from carrots and sweet potato

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hate to tell you mate, but you need to eat some of that yucky green leafy shit too. don't overly rely on a vitamin pill.

shit, only 19? You can probably expect at least another inch in height.....

Thank's, I'll try adding some broccoli in somewhere.

And as far as height I've been 6'4 for about a year now so probably no more height. Hopefully shoulders will get a little broader though.

Quote:

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Originally Posted by Times Roman

he's a big boy and still growing!
his macro split looks reasonable, just his caloric intake is extreme.

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Agreed, but eating for a 333lb man when weighing 233 seems a bit excessive. 2.14g/lb is quite high is it not?