Bulk diet critique.

[blazerelf]

Im crossing my finger i did it well this time...

Stats:
Age:19
Hight:5.9ft
weight:142lb
Goal:gain lean muscle mass.

Calories/fat/carb/prot
----------------------------------------------------------------------------


7:00am-Can of tuna,1 cup oat,an apple or a banana
859/22/120/50
11:00am-6 ounce chicken breast,9 ounce sweet potatoe.
557/14/55/42
2:00pm-6 ounce chicken breast,9 ounce sweet potatoe.
557/14/55/42
5:30pm-Gmass shake(before gym)
640/5/110/50
7:00pm-GYM
9:00pm-Gmass shake(post workout)
640/5/110/50

TOTAL:3253/60/450/234

-I use extra virgin oil for cooking but I'ts pritty difficult for me to know about how much fat i use but i didn't counted them above but it doesn't add more than 100g also i take omega 3 pills daily.
-By the way i eat vegetable at meal 2 and 3 also beans,lettice also avocado;i dont specify it directly in the diet because i varie them to not get bored of eating the same over and over.
-Also sometime i switch a meal of sweet potatoe with a cup of brow rice.

Suggestion critques please and thanks =)

[Times Roman]

I'm not sure mate? Three meals and a couple of shakes doesn't sound like a bulking diet. Your first three meals are looking reasonable, and you got your PWO shake in there, but it seems like you are missing a meal in there. Your carb ratio still seems a little light. On a bulking diet, you will pick up some fat, so don't be afraid of it. And you may be able to bump your fat intake a little too.

Anyone else?

[Times Roman]

and still no leafy greens?

[Damienm05]

Yup. Nail on the head Roman. It's no good.

Here's my diet bud. Make yours look at least something like this in terms of structure and vary the cals based on your stats.

http://forums.steroid.com/showthread.php?t=438655

[gbrice75]

I agree with these guys. Get some more real food meals in there with lean protein, complex carbs and/or healthy fats. Add your veggies/leafy greens in a few of those meals as well.

[blazerelf]

I'm not sure mate? Three meals and a couple of shakes doesn't sound like a bulking diet. Your first three meals are looking reasonable, and you got your PWO shake in there, but it seems like you are missing a meal in there. Your carb ratio still seems a little light. On a bulking diet, you will pick up some fat, so don't be afraid of it. And you may be able to bump your fat intake a little too.

Anyone else?

can u give me a suggestion of an extra meal? well its not that I'm feared of gaing fat or adding carbs its just i really didnt figure of any extra mela rich in carb and and prot that didnt have to be oat,shake or potatoe (since eating those thing again wil be annoing at the long), but would be great an extra meal might be helpfull for someone of my bodytype who burns alot of energy, any suggestion of a meal?thanks

[blazerelf]

and still no leafy greens?

i wrote below that 2nd and 3rd meal will have them jus that i didnt specify it since they will vary one day might be spinach,another a salad,etc.

[blazerelf]

Yup. Nail on the head Roman. It's no good.

Here's my diet bud. Make yours look at least something like this in terms of structure and vary the cals based on your stats.

http://forums.steroid.com/showthread.php?t=438655

you consume 4131 calories at a weight of 207lb; Im just 142(haha) ain't what i eat enought for someone my size? also idk if i didint check it well but out meals r kind of alike (oat,fish,potatoe) just the amount vary's(concidering ur size) and the shake(you use whey i use gainer). Not trying to argue,u guys r who know the S$&t but id like to understand the reason of things.THanks

[Damienm05]

you consume 4131 calories at a weight of 207lb; Im just 142(haha) ain't what i eat enought for someone my size? also idk if i didint check it well but out meals r kind of alike (oat,fish,potatoe) just the amount vary's(concidering ur size) and the shake(you use whey i use gainer). Not trying to argue,u guys r who know the S$&t but id like to understand the reason of things.THanks

I said vary the cals based on your stats, didn't I? I wasn't saying run my diet, I was simply trying to show you how veggies, different protein sources, complex carbs, fats, and minimal shakes should be implemented. I'm gonna post some info for you, please tell me I'm not wasting my time. And no, don't use gainer. Use whey and gain by having high protein, carbs, fat, and cals.

Let’s start with BMR. This is your Basal Metabolic Rate. AKA – how many calories you burn each day by just sitting on your ass. In order to figure out your BMR, you need to know what your lean body mass is. In turn, you need to know what your body fat percentage is. First, find out your body fat percentage.

With your bf % in hand, here’s the formula:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For example:

I am 6'1 210 lbs at 10% body fat... so I would multiply 210 by .10 (converted from percent to decimal) = 21 lbs

210 – 21 = 189 lbs lean body weight

189 / 2.2 = 86.0 lean mass in kg

370 + (21.6 x 86) = 2227.6 BMR (this is high for the average person)

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:
- If you are sedentary (little or no exercise): Calorie - Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9

Now, here's acceptable foods that you can eat to construct your diet now that you know how many cals you need to break even (obviously, set them lower or higher by as much as 500-700 to gain/lose).

Acceptable proteins for your healthy lifestyle diet:

The goal is to eat lean protein. Meats/other sources low in fat/carbs.

§ Ground beef (93% lean or better)
§ Lean steak (Flank, flat iron, or top sirloin)
§ Bison sirloin (the highest quality red meat)
§ Chicken breast
§ Turkey breast
§ Tuna (canned or sushi grade)
§ Salmon
§ Tilapia (mostly all white fish)
§ All shellfish
§ Venison
§ Whey protein (post-workout recovery purposes only)
§ Casein/Cottage cheese (before bed only)

Black-List Protein sources. Do not eat these because they are high in fat. And not the
good kind we find in nuts and olive oil – I’m talking about cholesterol raising saturated
fat!

§ Bacon
§ Sausage
§ Expensive fat-marbled Steaks (Ribeye, Strip, Filet)
§ Pork and beef ribs
§ Pork/Lamb chops
§ Restaurant ground beef (80/20 fat – most burgers)
§ Duck
§ Chicken legs/thighs
§ Chicken skin
§ Cheese

Acceptable Carbs for your healthy lifestlyle:

Complex carbs are now your creed. These are slower-digesting, natural, low on the glycemic index carbohydrates that digest slowly and provide us with sustained energy. They do not drastically affect our blood sugar and do not cause insulin spikes. Thus our body sees no reason to store them as fat, it would rather burn them for energy. Simple carbs such as enriched white breads/pastas/rice/potatoes/sugars (including most fruit) cause insulin spikes and are high GI foods. They should not be eaten when on a strict diet. Fruit can be consumed early in the day or pre/post-workout because of it’s high nutritional value but should usually be avoided due to being a form of simple sugar. Remember, healthy, low-calorie foods aren’t always the correct foods and such is the case with fruit.

§ Oats/Oatmeal
§ Grits/Cornmeal
§ Unsalted/non-buttered popcorn (great, low-cal snack)
§ Sweet potato (the best choice)
§ Butternut squash
§ Whole wheat pasta (not enriched)
§ Organic whole wheat bread (not enriched wonder bread crap)
§ Brown rice
§ Ezekiel bread
§ Swedish grain bread
§ Gluten free bread
§ Wheat couscous
§ Corn
§ Quinoa
§ Lentils
§ Beans
§ Many more, look up the GI (glycemic index) for healthy choices

Black List:

§ White pasta
§ White bread
§ Baguette
§ Bagels
§ Cookies, cake, muffins, cupcakes, all sweets basically.
§ White couscous
§ White rice
§ You get the idea…

Don’t get discouraged upon reading this list. I still make desserts all the time with whole
grain flour and splenda. I buy bagels and baguettes at the health food store that use
complex carbs as a base. If you’re dedicated, you don’t have to miss out 100%

Acceptable fats for your healthy lifestyle:

We look for fat sources that are high in omega-3, 6, and 9 fatty acids. Also, many are high in protein. We do not want saturated fats such as butter, cream, meat fat. We don’t want test tube fats like trans (the worst). We want mono/polyunsaturated fats that our body can use for something other than calories. Remember, even good fats are high in calories.

§ Natural peanut butter (no sugar added, just roasted peanuts)
§ Natural almond butter
§ Cashews
§ Almonds
§ Peanuts
§ Flax seeds
§ Flax seed oil
§ Salmon and Trout (great fatty proteins)
§ Fish oil
§ Extra virgin olive oil (should be used on all veggies/salads)
§ Chia seeds
§ Grapeseed oil
§ Macadamia nut oil

Acceptable miscellaneous foods:

These foods don’t provide much as far as macronutrients but are great for adding vitamins/minerals and taste. Notice some of these other foods are dairy. Dairy is another animal’s milk. We lack the enzymes to digest it as they do and it’s high in fat/sugar. It should only be eaten early in the day for nutrient purposes with the exception of whey and casein (cottage cheese).

§ Skim milk (Hood brand is only 45 calories and 3g of sugar per cup)
§ Greek yogurt (no sugar added)
§ Berries (all berries are much lower in sugar than other fruits and packed with fiber/nutrients – eat berries)
§ Green Vegetables. These are technically carbs but they are packed with fiber (a type of carb that isn’t used as energy or stored). In bodybuilding/nutrition – we refer to most vegetables as fibrous carbohydrates. While a serving of Broccoli may have 6g of carbs, 5 are from fiber. Meaning that it contains only 1g of storable carbohydrates. In addition, green vegetables are a calorie neutral/negative food (our body uses more calories to digest them than they contain – think celery). Veggies should be eaten with every meal. Every day. If you do this, you can become almost impervious to getting sick. Some vegetables are better than others for healthy diets.
§ Many non-green vegetables. Most are fine – just check labels, some have a good bit of sugar and should be eaten in moderation only (carrots)

[blazerelf]

I said vary the cals based on your stats, didn't I? I wasn't saying run my diet, I was simply trying to show you how veggies, different protein sources, complex carbs, fats, and minimal shakes should be implemented. I'm gonna post some info for you, please tell me I'm not wasting my time. And no, don't use gainer. Use whey and gain by having high protein, carbs, fat, and cals.

OOH so weight gainer shake are not good;damn whey worths the same as a gainer but with less carb so to get those carb ill have to spend even more in food;sh%&t how expensive is to gain..
Very informative data base thanks ill see how to make it.