Diet Bulk Critique

[siklude78]

Wassup boards,

Just wanted to get a quick critique on my current diet, as I plan to do my very first cycle in preparation for my first contest sometime in July, my current diet is as follows:

6:30 am cardio
7:00 am 40g whey protein shake (banana,1c oats,berries,pineapple)
8:00 am train
11:00 am 10 egg whites, 60g grits or 1c oats, 1 banana
2:00 pm 8 oz chicken breast or fish, 1c brown rice, spinach
5:00 pm same as above
8:00 pm same as above
11:00 pm either 1c cottage cheese mixed w/ yogurt or 8 oz red meat and veggie before bed (no carbs)

Now I know that I need to BUMP up the carbs, but to how much? is it 2-3g per body weight or less in order to not convert into fat, I try to go with slow digesting carb sources such as sweet potato, br rice, yams etc. its funny because I asked a local former competitor for advice and he told me to never eat another complex carb...HUH?? just protein and veggies, of course I didn't listen since I try to keep my workouts intense as hell, what I have been doing though is cycling my carbs (low 100g day, med 300g day, high 500g day) I did this to try shedding some BF, before my cycle...I just really want to know how high should my complex carbs be, and also do I really need to ingest simple carbs after my training...STATS:

32 y/o
6'
weight- 215
BF% 13-15
training 10 years

Thanks in advance for your input!

[gbrice75]

Wassup boards,

Just wanted to get a quick critique on my current diet, as I plan to do my very first cycle in preparation for my first contest sometime in July, my current diet is as follows:

6:30 am cardio
7:00 am 40g whey protein shake (banana,1c oats,berries,pineapple)

Personally I'd do the protein shake PRE cardio. I understand the cardio on an empty stomach thing, but we're only talking protein here to break catabolism after sleeping all night. As for post cardio, I personally don't like carbs, but others are fine with them. However, I think you have WAY too many carbs in this meal, and some are just pure sugar with no other benefit (pineapple). If you want to keep carbs, i'd drop all of that and just do 1/2 cup oats with berries. I guess you can do another protein shake here, although real whole food would be a better choice. If you don't do a protein shake pre-cardio, definitely keep it here then

8:00 am train

Ok, after all that above, I didn't realize you were training right after cardio. I would still drop the pineapple and banana, and do 1 cup oats with berries and a shake or real food

11:00 am 10 egg whites, 60g grits or 1c oats, 1 banana

Is this PWO? Probably not since it's 3 hours after. So, where's your PWO nutrition? It looks like your missing the most important meal of the day! Other than that, this meal looks good although i'd add 2 whole eggs and drop whites to 8

2:00 pm 8 oz chicken breast or fish, 1c brown rice, spinach

Great meal!

5:00 pm same as above

8:00 pm same as above

11:00 pm either 1c cottage cheese mixed w/ yogurt or 8 oz red meat and veggie before bed (no carbs)

Great - is the yogurt plain? You say no carbs, but yogurt is usually high in sugar unless it's plain. The beef is your best option.

Now I know that I need to BUMP up the carbs, but to how much? is it 2-3g per body weight or less in order to not convert into fat, I try to go with slow digesting carb sources such as sweet potato, br rice, yams etc. its funny because I asked a local former competitor for advice and he told me to never eat another complex carb...HUH?? just protein and veggies, of course I didn't listen since I try to keep my workouts intense as hell, what I have been doing though is cycling my carbs (low 100g day, med 300g day, high 500g day) I did this to try shedding some BF, before my cycle...I just really want to know how high should my complex carbs be, and also do I really need to ingest simple carbs after my training...STATS:

32 y/o
6'
weight- 215
BF% 13-15
training 10 years

Thanks in advance for your input!

Without having macros listed, how can we answer about how many grams you should bump up?

Anyway, suggestions above in bold. 2nd half of your day looks way better then the 1st IMO. Kind of all over the place!

[siklude78]

Thanks for the reply brother! actually I forgot the PWM, which is actually 40g of whey with BCAA's, creatine and fish oil pills, then I eat a meal about 2 hours later. I usually like to eat a red meat meal as my last meal since it gives me a longer stream of proteins through the night, and YES the yogurt is plain, thanks for the reply!

[gbrice75]

Thanks for the reply brother! actually I forgot the PWM, which is actually 40g of whey with BCAA's, creatine and fish oil pills, then I eat a meal about 2 hours later. I usually like to eat a red meat meal as my last meal since it gives me a longer stream of proteins through the night, and YES the yogurt is plain, thanks for the reply!

Your welcome bro, and everything you wrote here sounds great.