Oats diet ftw

Hey there looking for some advice on a diet I'm using.
24
Wt 200
5'10
Bf 12%
Exp 5y

5am
6 whole eggs,10ml evoo,
P36g C0g F40g cal 564

1030am
250g oats with cold water
P32g C137g F20g cal 856

230pm
250g oats with cold water
P32g C137g F20g cal 856

630pm
250g oats with cold water
P32g C137g F20g cal 856

Gym
830pm
350g chicken breast/ fish and tons of steamed veg
P87g C100ishg F10g cal 838

Total P219g C411g F110g cal 3970

I like oats...
This is light bulking at 300cal surplus
I throw in a scoop of protein some days (should I do this training days)? Also fish oil and a vitamin pill (but not with oats?)
I eat redmeat on weekends or some weeks I'll do steak all week, give me some advice please. I hate microwaves and don't mind the fat.

Quote:

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Originally Posted by Stalker3060

Hey there looking for some advice on a diet I'm using.
24
Wt 200
5'10
Bf 12%
Exp 5y

5am
6 whole eggs,10ml evoo,
P36g C0g F40g cal 564

1030am
250g oats with cold water
P32g C137g F20g cal 856

230pm
250g oats with cold water
P32g C137g F20g cal 856

630pm
250g oats with cold water
P32g C137g F20g cal 856

Gym
830pm
350g chicken breast/ fish and tons of steamed veg
P87g C100ishg F10g cal 838

Total P219g C411g F110g cal 3970

I like oats...
This is light bulking at 300cal surplus
I throw in a scoop of protein some days (should I do this training days)? Also fish oil and a vitamin pill (but not with oats?)
I eat redmeat on weekends or some weeks I'll do steak all week, give me some advice please. I hate microwaves and don't mind the fat.

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- Not sure what kind of mickey mouse oats you're eating but all the Oats I've ever seen have been between 2-3g of Fat per serving (40-50g in a serving) which would yield around 15g of Fat for 250g

- Vegetables need to be spread throughout the day not all in 1 meal

- Oats are an incomplete protein source, you have 1 meat serving for your entire day. You need to eat muscle if you want to build muscle

- No clue what vegetables you are eating but you need to diversify to cover as many micronutrients as possible

- All of your real fats are in 1 meal and at the start of the day, need to split across more than 1 meal

- Your fat diversification is wrong. You need a balance of Monounsaturated, Polysaturated, and Saturated Fats. Consider nut butters, avacados, and red meat or whatever else that is from one of the 3 categories to fill in gaps

- Drop the oats in half or more and add real protein (beef, chicken, fish, kangaroo, etc)

- Protein powder for emergency use only, otherwise it's garbage

- Keep in mind digestion - If I ate that many oats per day I would constipated and satiated 24/7. Food is usless if it can be absorbed and utilized in the body through digestion.

- How did you determine you are at a 300 calorie surplus - did you calculate your TDEE?

- Your bodyfat isn't that high and you are bulking, consider adding in a small amount of fruit in your carb macros. Postworkout being the most ideal time

- I am not a big fan of multivitamins, I would rather have an optimized diet and fill in the gaps with individual vitamins where necessary. This is achieved by doing bloodwork. For example, I recently discovered I am Vitamin D deficient but have above range calcium levels. A multivitamin would not be beneficial to me as they often contain a high amount of calcium but Vitamin D on it's own is extremely useful in my circumstance.

Overall your current diet is 3/10 at best but can easily be enhanced with some of the points mentioned above.

Alright Buddy gotta rethink this then, they're just plain rolled oats (Australian).
Yeah I worked out my tdee and was what I expected it to be, tough job.
I'll take those points and write up something better

10 egg whites 2 whole eggs, 1 cup oats (40g)

Repeat again mid morning, but instead of the 2 whole eggs use a quarter of an avocado

Then 4 of these

7 oz chicken, 1 cup rice 1 cup broccoli 1 tbsp peanut butter

Night time 1 cup cottage cheese

Tweak if necessary

Is broccoli all I need? Or is there a few more veg that would round it out better

Alrighty revised oat diet.

Meal 1
Oats 100g, peanutbutter 10g, steak 100g,
Mix veg 83g,
P35g C59g F24g cal 457

Meal 2
Brown rice 100g, chicken 100g, one egg,
Evoo 10g, mix veg 83g
P45 C78 F20 cal 693

Meal 3
Oats 100g, peanutbutter 10g, steak 100g,
Mix veg 83g,
P35g C59g F24g cal 457

Meal 4
Brown rice 100g, chicken 100g, one egg,
Evoo 10g, mix veg 83g
P45 C78 F20 cal 693

Meal 5
Oats 100g, peanutbutter 10g, steak 100g,
Mix veg 83g,
P35g C59g F24g cal 457

Meal 6
Brown rice 100g, chicken 100g, one egg,
Evoo 10g, mix veg 83g
P45 C78 F20 cal 693

Totals P255g C408g F136g cal 3932
How's this I think it sorts the issues with fats and proteins

It's better. Broccoli is a good vegetable but it's high raffinose which means it's hard on the digestion. Ideally, you want a mix of vegetables: Green leafy ones are a good choice, kelp/seaweed (not a veg but still good), Asparagus, peppers, etc If meal 6 is postworkout I would add 20-40g of carbs worth of fruit

Have you confirmed your true TDEE? According to your post you are 200lbs and your maintenance tdee is 3,670 calories! That's a lot of calories for a 200lb man even if you factor in lifting 6-7 days a week. About the only way I see those numbers working is if you work labor intensive construction/landscaping etc. and lift everyday. If your tdee was just pulled from an online calculator and not yet verified it yourself I might suggest lowering the total consumption down a bit.

100+ grams of fat is a lot....

If you like oats try this recipe

Get 60 grams of Oats powder them up in a coffee grinder add one scoop of whey protein 5 egg whites and about 2 tablespoons of water whip it up and cook it like pancake batter it's pretty much protein pancakes with healthy carbs I like to get mine in my coffee in the morning I'm a fanatic of Oats as well

Quote:

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Originally Posted by balance

Have you confirmed your true TDEE? According to your post you are 200lbs and your maintenance tdee is 3,670 calories! That's a lot of calories for a 200lb man even if you factor in lifting 6-7 days a week. About the only way I see those numbers working is if you work labor intensive construction/landscaping etc. and lift everyday. If your tdee was just pulled from an online calculator and not yet verified it yourself I might suggest lowering the total consumption down a bit.

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Right on the money, construction 65hour weeks gym 6 days and muaythai 4 hours a week and a high metabolism

Quote:

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Originally Posted by Stalker3060

Right on the money, construction 65hour weeks gym 6 days and muaythai 4 hours a week and a high metabolism

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Excellent! I see protein shakes in your future (not that I like them vs whole food) but with a tough schedule like yours you gotta get the calories in somehow. Advance meal prep is the way to go ideally. Update us on how this goes, looking forward to seeing your success.

b

Quote:

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Originally Posted by Couchlockd

If you like oats try this recipe

Get 60 grams of Oats powder them up in a coffee grinder add one scoop of whey protein 5 egg whites and about 2 tablespoons of water whip it up and cook it like pancake batter it's pretty much protein pancakes with healthy carbs I like to get mine in my coffee in the morning I'm a fanatic of Oats as well

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I make these too! Really good stuff. My favorite is your posted recipe but with peanutbutter flavored whey, 1/2 banana, and pinch of baking powder = good stuff!

Quote:

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Originally Posted by balance

Update us on how this goes, looking forward to seeing your success.

b

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Thanks guys super helpful, feel good about meals and all advice. So much to learn, keep you posted and maybe do before and after pics if it helps

So I've done a lot more reaserch and what I've found is; as long as your macros are hit for the day from good healthy whole foods, meal timing and everything else is insignificant. I'm going to swap to a more sustainable meal plan probably IF because its easier than this 6 meal deal and more likely to stick to it.

Quote:

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Originally Posted by Stalker3060

So I've done a lot more reaserch and what I've found is; as long as your macros are hit for the day from good healthy whole foods, meal timing and everything else is insignificant. I'm going to swap to a more sustainable meal plan probably IF because its easier than this 6 meal deal and more likely to stick to it.

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What research specifically have you read? To your point of sustainability, there's a good < Better < best for nutrition and a "Good" diet that you can do 100% of the time will be superior to the "best" diet that you can only do 80% of the time. Just be careful of what you read, and where the material is coming from. You don't want to fall into the trap of finding shortcuts that will diminish results.

There are 3 extremely important meals:

- First meal of day
- Preworkout Meal
- Postworkout Meal

Now if you ate 4, 5, or 6+ times per day, you are somewhat correct in the timing of those meals are going to be a lot less important relative to the other 3 meals above.

Pre and Post are pretty self explanatory, you want to start a workout with gas in the tank and when the workout is over you want to refill the gas tank.


The body is like a factory and if I ran a factory, I would want it to be operational as close to 24/7 as possible to maximize efficiency. When you eat a meal, you go through the 6 steps of digestion, but that's only one component. Digestion facilitates nutrient partitioning. Nutrient partitioning facilitates blood flow. Blood flow promotes cell growth.

If you want high level reading when it comes to Nutrition and Fitness I would recommend following Dr. Rhonda Patrick's research.

Thanks Ill check her out, I do feel there is a rabbit hole here and would be better just going off how I feel while science is still figuring it all out.
I have taken a lot of your advice especially about meat and fat types but frequency is killing me.
Maybe small tweaks over the months rather than a total recall. :)

Good update stalker3060!
Frequency is definitely a challenge running a busy schedule like you mentioned previously. It's a lot to juggle for sure. Advance meal prep is really the only way to consistently get the quality calories in, trying to grab healthy productive growth calories eating out is very challenging.

Also while a majority of folks are big proponents of calories in/calories out is all that matters (iifym) for me it doesn't always work like that (unless trying to lose weight). For myself when I consume in excess of 1,000 calories per meal and keep my meal frequency to 3 meals a day I tend to get softer. However if I raise the meal frequency up around 5 or more I tend to lean out eating the same calories. What's also interesting as I used to intermittent fast a lot (eating 1-2 meals a day in a 4 hour window, fasting 20 hours) also leaned me out very similar to the the higher frequency 5+ meals per day. Thing is trying to jam 1500+ healthy calories into one meal is not that easy for most sub 200lb guys. I believe for me eating the normal spaced 3-4 meals a day just tends to put me into a bit of a fat storage mode. I know this defies what works for many folks but for me personally it is how it appears to work (I have been tracking (weighing and logging) my food for a long time. Could be just my metabolism and how natural insulin levels play a role with regards to meal frequency etc.

How does all this relate to you? Well I think you might want to do your best to keep your meal frequency at a bare minimum of five meals a day (especially considering you are shooting for close to 4K calories daily). You mentioned your goal being a light bulk, I read that as adding clean muscle with little addition of fat. I really feel keeping your meal frequency high will be most conducive method to reach your goals. Only you have the power and control to manipulate frequency. Keep us updated of your progress.

Eating twice a day atm the moment because gf sprung a surprise Bali trip on me mid cycle.. carb heavy low meat is the typical diet over here so I’m living off protein shakes and and breakfast buffet eggs and steak, did a rough calorie count and close enough for 10 days no biggie I’m 214 this morning and look no fatter. I’ve been training heavy with less frecquency since I have a lame gym but surprised how committed I’ve been even on holiday. Feeling dangerous for the return to aus.

Swapping workouts to mornings coz work is hammering me atm, I'm eating 6 scrambled eggs before training it wondering what others eat before training really early in the morning

Quote:

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Originally Posted by balance

I make these too! Really good stuff. My favorite is your posted recipe but with peanutbutter flavored whey, 1/2 banana, and pinch of baking powder = good stuff!

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I blend up protein, 2 heaping table spoons of PB, banana and usually low fat ice cream. Awesome. Occasionally I'll add some oats to it.

Quote:

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Originally Posted by Windex

What research specifically have you read? To your point of sustainability, there's a good < Better < best for nutrition and a "Good" diet that you can do 100% of the time will be superior to the "best" diet that you can only do 80% of the time. Just be careful of what you read, and where the material is coming from. You don't want to fall into the trap of finding shortcuts that will diminish results.

There are 3 extremely important meals:

- First meal of day
- Preworkout Meal
- Postworkout Meal

Now if you ate 4, 5, or 6+ times per day, you are somewhat correct in the timing of those meals are going to be a lot less important relative to the other 3 meals above.

Pre and Post are pretty self explanatory, you want to start a workout with gas in the tank and when the workout is over you want to refill the gas tank.


The body is like a factory and if I ran a factory, I would want it to be operational as close to 24/7 as possible to maximize efficiency. When you eat a meal, you go through the 6 steps of digestion, but that's only one component. Digestion facilitates nutrient partitioning. Nutrient partitioning facilitates blood flow. Blood flow promotes cell growth.

If you want high level reading when it comes to Nutrition and Fitness I would recommend following Dr. Rhonda Patrick's research.

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Good stuff Windex!