just glance over it and tell me what you think, pthanks guys

[boDAWG]

hey guys im 6'1 207lbs about 17% body fat, i wanna bulk up a bit tell me what you think of this diet

breakfast: ***7AM***
8 egg whites (136cal,1.6g of carbs,28.8g of protein, 0.8g of fat, 8cal from fat)
2 slices of ham (91 cal, 2.1g of carbs, 9.3g of protein, 4.8g fat, 43cal from fat)
cup of fat free yogurt (137cal, 18.8g of carbs, 14g of protein, 0.4g of fat, 4cal from fat)
2 slices of whole wheat bread (220cal, 40g of carbs, 8g of protein, 4g of fat, 36cal from fat)
multivitamin
TOTAL: 584cal, 89.7g of carbs, 60.1g of protein, 10g of fat, 91cal from fat


snack one: ***NOON***
turkey breast sandwich (254cal,41.4g of carbs, 13.6g of protein, 9g of fat, 41cal from fat)
cup of brown rice (216cal, 44.8g of carbs, 5g of protein, 1.8g of fat, 16cal from fat)
2 protein bars 25g protein (380cal,38g of carbs, 50g of protein, 10g of fat, 90cal from fat)
TOTAL: 850cal, 124.2g of carbs, 68.6g of protein, 20.8g of fat, 147cal from fat

lunch: ***3PM***
9oz chicken (426cal, og of carbs, 80.1g of protein, 9.3g of fat, 84cal from fat)
1 cup of brown rice (216cal, 44.8g of carbs, 5g of protein, 1.8g of fat, 41cal from fat)
carrots 9oz (90cal, 21g of carbs, 1.5g of protein, 0.6g of fat, 3cal from fat)
2 slices of bread (220cal, 40g of carbs, 8g of protein, 4g of fat, 36cal from fat)
1 large tomatoe (33cal, 7.1g of carbs, 1.6g of protein,0.4g of fat, 4cal from fat)
TOTAL: 985cal, 193g of carbs, 96.2g of protein, 16.1g of fat, 168cal from fat

WORKOUT AT 5:30 till about 7:00 - 7:30

snack 2: PWO ***7:45PM***
protein shake 100g (420cal, og of carbs, 100g of protein, 2g of fat, 20cal from fat)
2 protein bar 25g (380cal, 38g of carbs, 50g of protein, 10g of fat, 90cal from fat)
TOTAL: 830cal, 38g of carbs, 150g of protein, 12g of fat, 110cal from fat

dinner: ***9:30*** go to bed around 11:30PM
cup of almonds (549cal, 18.8g of carbs, 20.2g of protein, 48.1g of fat, 433cal from fat)
1 large baked potatoe (278cal, 63.2g of carbs, 7.5g of protein, 0.4g of fat, 4cal from fat)
1 cup of fat free yogurt (136cal, 18.8g of carbs, 14g of protein, 0.4g of fat, 4cal from fat)
TOTAL: 963cal, 100.8g of carbs, 41.7g of protein, 48.9g of fat, 441cal from fat

***TOTAL IN ONE DAY***: 4176cal, 545.7g of carbs, 416.6g of protein, 107.8g of fat, 957cal from fat

[Prada]

As far as your total Macros are concerned, that is alot of Cals/Pro and Carbs you have. You will end up increasing BF, cut them down a little.

[perfectbeast2001]

hey guys im 6'1 207lbs about 17% body fat, i wanna bulk up a bit tell me what you think of this diet

breakfast: ***7AM***
8 egg whites (136cal,1.6g of carbs,28.8g of protein, 0.8g of fat, 8cal from fat) good
2 slices of ham (91 cal, 2.1g of carbs, 9.3g of protein, 4.8g fat, 43cal from fat) high in sodium and highly processed
cup of fat free yogurt (137cal, 18.8g of carbs, 14g of protein, 0.4g of fat, 4cal from fat) lose this its full of crap
2 slices of whole wheat bread (220cal, 40g of carbs, 8g of protein, 4g of fat, 36cal from fat) not bad but there are better choices out there. oats spring to mind for breakfast
multivitamin
TOTAL: 584cal, 89.7g of carbs, 60.1g of protein, 10g of fat, 91cal from fat Way too much protein for one meal


snack one: ***NOON***
turkey breast sandwich (254cal,41.4g of carbs, 13.6g of protein, 9g of fat, 41cal from fat) better carb choices than bread, bump up the brown rice if you need more carbs
cup of brown rice (216cal, 44.8g of carbs, 5g of protein, 1.8g of fat, 16cal from fat) good
2 protein bars 25g protein (380cal,38g of carbs, 50g of protein, 10g of fat, 90cal from fat) absolute waste of money and eating time lose them
TOTAL: 850cal, 124.2g of carbs, 68.6g of protein, 20.8g of fat, 147cal from fat way too much pro and carbs for one meal, i would not mix 20g of fat with a high carb meal like this unless i was looking to get fat

lunch: ***3PM***
9oz chicken (426cal, og of carbs, 80.1g of protein, 9.3g of fat, 84cal from fat) too much protein again
1 cup of brown rice (216cal, 44.8g of carbs, 5g of protein, 1.8g of fat, 41cal from fat) good
carrots 9oz (90cal, 21g of carbs, 1.5g of protein, 0.6g of fat, 3cal from fat) highest GI veg available pick any other veg
2 slices of bread (220cal, 40g of carbs, 8g of protein, 4g of fat, 36cal from fat) better carb sources are available, bread is not good
1 large tomatoe (33cal, 7.1g of carbs, 1.6g of protein,0.4g of fat, 4cal from fat) good
TOTAL: 985cal, 193g of carbs, 96.2g of protein, 16.1g of fat, 168cal from fat Way way too much on the carbs and pro and fat!

WORKOUT AT 5:30 till about 7:00 - 7:30

snack 2: PWO ***7:45PM***
protein shake 100g (420cal, og of carbs, 100g of protein, 2g of fat, 20cal from fat)
2 protein bar 25g (380cal, 38g of carbs, 50g of protein, 10g of fat, 90cal from fat)
TOTAL: 830cal, 38g of carbs, 150g of protein, 12g of fat, 110cal from fat
not enough carbs, way too much pro and too much fat, should be more like 30g pro 80g carbs 0g fat

dinner: ***9:30*** go to bed around 11:30PM
cup of almonds (549cal, 18.8g of carbs, 20.2g of protein, 48.1g of fat, 433cal from fat)
1 large baked potatoe (278cal, 63.2g of carbs, 7.5g of protein, 0.4g of fat, 4cal from fat)
1 cup of fat free yogurt (136cal, 18.8g of carbs, 14g of protein, 0.4g of fat, 4cal from fat)
TOTAL: 963cal, 100.8g of carbs, 41.7g of protein, 48.9g of fat, 441cal from fat too much fat and carbs to mix in one meal

***TOTAL IN ONE DAY***: 4176cal, 545.7g of carbs, 416.6g of protein, 107.8g of fat, 957cal from fat

Not enough total meals, diet needs to be more evenly spread with 6-8 meals. You have fats mixing with high GI carbs all the way through which is a recipe for fat gain. Cals look real high unless you are ronnie coleman or just dirty bulking. I would totally re work the whole diet around more meals with better food choices and more care taken with food combining.

[DNoMac]

PB is spot on with the critique. Just curious, why do you want to bulk at 17% bf? I could see if it's for a sport, otherwise I would look to reduce bf before I started a bulker.

[boDAWG]

PB is spot on with the critique. Just curious, why do you want to bulk at 17% bf? I could see if it's for a sport, otherwise I would look to reduce bf before I started a bulker.

im cuttin right now but am planing t bulk later down the road just wanna get a diet planned out ahead of time, but i do need to make a leaning diet too and post it for cutting

[perfectbeast2001]

if you are cutting then the diet is even further off than i thought. I would not even bulk with it, Fat gain city!

[DNoMac]

If thats the case, check out the cutting sticky. Good guideline to create a diet around, just need to adjust your macros accordingly.

[boDAWG]

ok ool, but how is this diet for bulking.......what kind of foods can i get that will be low in fat?

[Superhuman]

Listen to what PerfectBeast said, because that's what I was gonna say too

Personally I would switch the ham slices in the morning to turkey, or just eat 2 more eggs. I don't ever eat swine because it's a really dirty meat (they are fed shit) and has very low bio-availability.

[Superhuman]

just in case you were wondering:


Biological Value of Specific Protein Sources
Whey 106-159
Egg 100
Cow's Milk 91
Casein 80
Soy 74
Beef 80
Fish 83
Chicken 79
Wheat Gluten 54
Kidney Beans 49

Pork isn't even on the list!

[boDAWG]

just in case you were wondering:


Biological Value of Specific Protein Sources
Whey 106-159
Egg 100
Cow's Milk 91
Casein 80
Soy 74
Beef 80
Fish 83
Chicken 79
Wheat Gluten 54
Kidney Beans 49

Pork isn't even on the list!

what the hell is bilogical value??? i never knew diets could be this damn complicated haahha

[perfectbeast2001]

^he is talking about the quality of the protein, some are more "available" to the body than others.

Here are a basic list of good food sources.

pro
egg whites
chciken
turkey
lean beef
bison
pretty much all fish although salmon and other oily fish are higher in fat so better suited to pro fat meals.
whey
cottage cheese

Carbs

Brown rice
Sweet potatoes
oats
Wholewheat pasta
Whole meal bread
Green veg
fruit (aviod dried we will get to that in a minute)

High GI carbs for pre and post WO

Bananas
dried fruit
Dextrose
waxy maize starch
maltodextrin
Jam
candy (not chocolate type) stuff like gummy bears
white bread
white rice
white potatoes

Fat

Flax oil
avocados
nuts (unsalted and raw)
olives
oilve oil
cheese
oily fish
fish oil caps
Coconut oil (great for useing if you are frying anything as it is heat stable)

[naturalsux]

just in case you were wondering:


Biological Value of Specific Protein Sources
Whey 106-159
Egg 100
Cow's Milk 91
Casein 80
Soy 74
Beef 80
Fish 83
Chicken 79
Wheat Gluten 54
Kidney Beans 49

Pork isn't even on the list!

thats funny cause i was reading something from Hany Rambod.
he said that Lean pork had a higher BV than red meat and chicken breast.
he works with Phil heath and other top pros.
not trying to argue, just want to know the answer cause i was bout to start adding it to my diet.
thanks

[perfectbeast2001]

personally I eat lean posrk (not ham though) and find it great.

[boDAWG]

^he is talking about the quality of the protein, some are more "available" to the body than others.

Here are a basic list of good food sources.

pro
egg whites
chciken
turkey
lean beef
bison
pretty much all fish although salmon and other oily fish are higher in fat so better suited to pro fat meals.
whey
cottage cheese

Carbs

Brown rice
Sweet potatoes
oats
Wholewheat pasta
Whole meal bread
Green veg
fruit (aviod dried we will get to that in a minute)

High GI carbs for pre and post WO

Bananas
dried fruit
Dextrose
waxy maize starch
maltodextrin
Jam
candy (not chocolate type) stuff like gummy bears
white bread
white rice
white potatoes

Fat

Flax oil
avocados
nuts (unsalted and raw)
olives
oilve oil
cheese
oily fish
fish oil caps
Coconut oil (great for useing if you are frying anything as it is heat stable)

thank you, i have most of this stuff but im missing some of it, so im printing that off and imma go to the grocery store and get some food

[AandF6969]

Hows your cutting diet?

[boDAWG]

Hows your cutting diet?

cutting diet needs work i will post a sample and i iwll pm u a link to it, thanks for all ur help so far