Here is my diet

[ogstrength]

Hi guys, I'm on a bulk diet , going 15% over my TDEE maintenance. That means i bulk on 3800 calories.
stats-
6'5"
200lbs
11% bf
extreme ecto (used to be 160lbs at 6'5")
age: 20

I dont count protein from oats in my macros, but i count them for calories, what do you guys do?


Meal 1 1081 cals (41g fat, 100g carbs, 87g protein)
5 whole eggs
1 cup milk
3 multigrain bread
1 scoop whey
1 banana

Meal 2 1154 cals ( 36g fat, 122g carbs, 63g protein)
2 cups dry oats
2 cups milk
1 scoop whey
1 can sardines

meal 3 (POST WORKOUT) 280 cals (60g protein)
2 scoops whey
dextrose

Meal 4 660 cals ( 10g fat ,96g carbs, 30g protein)
Tuna can
2 cups dry oats (with water)

Meal 5 - 800 cals (Fat varies if its steak or chicken dramatically,74g carbs, 63g protein)

6oz chicken/steak
2cups milk
1 cup dry oats

Throughout the day: Chug v8 vegetable juice , i dont bother counting it in my macros/calories

Totals: 4000 cals, 110g fat, 310g protein, 445g carbs

I know my diet has a lot of holes in it (using oats all the time, but im a poor bastard, and using whey in my first 3 meals) what can i do to make it better?

[gbrice75]

Hi guys, I'm on a bulk diet , going 15% over my TDEE maintenance. That means i bulk on 3800 calories.
stats-
6'5"
200lbs
11% bf
extreme ecto (used to be 160lbs at 6'5")
age: 20

How long did it take you to gain 40lbs... and maintain/get back to 11% bodyfat? Do you have before and after pics?

I dont count protein from oats in my macros, but i count them for calories, what do you guys do?

Count all your proteins mate, including incomplete. Incomplete proteins will essentially 'pool up' in your system and combine with other incomplete proteins containing the missing amino's. Hence, they will ultimately be complete.

Meal 1 1081 cals (41g fat, 100g carbs, 87g protein)
5 whole eggs
1 cup milk
3 multigrain bread
1 scoop whey
1 banana

Truthfully, I hate this meal! It has too much of everything, especially fat. All that fat simply isn't necessary, even at 4000 calories/day. I'd go with 2-3 whole eggs and make up the rest in whites. I'd swap the whey for a protein blend (i.e. casein, whey, egg albumin, etc), i'd consider losing the milk all together (sugar) or at least dropping it down to skim or 1% at the most. The bread is ok but oats would be better. Banana is ok but berries would be a better choice IMO.

Meal 2 1154 cals ( 36g fat, 122g carbs, 63g protein)
2 cups dry oats
2 cups milk
1 scoop whey
1 can sardines

Since this is preworkout, stick with the oats. You don't need the sardines here IMO - or the additional fat, however i'd rather see the milk changed to skim or 1% and keep the fat from the sardines as it's EFA, milk fat is not. Again, i'd swap the whey for a blend

meal 3 (POST WORKOUT) 280 cals (60g protein)
2 scoops whey
dextrose

I'm never a fan of eating pure sugar, even on a bulk. I see absolutely no benefit (especially vs. the negatives) of spiking insulin. Getting insulin up is one thing, spiking it is another. I do oats PWO, always.

Meal 4 660 cals ( 10g fat ,96g carbs, 30g protein)
Tuna can
2 cups dry oats (with water)

Good meal - more protein here though. Adding the sardines here would be a good idea. Also, I think 1 cup of oats would be plenty at this time of day

Meal 5 - 800 cals (Fat varies if its steak or chicken dramatically,74g carbs, 63g protein)

6oz chicken/steak
2cups milk
1 cup dry oats

I'd drop the milk here, no need for sugar this late in the day. I'd reduce the oats to 1/2 cup. If you need to bring the protein macro back up, add in some low fat cottage cheese and/or casein protein powder.

Throughout the day: Chug v8 vegetable juice , i dont bother counting it in my macros/calories

Firstly, V8 is shit - ditch it and start eating real veggies, it's one major part of your diet that's missing. Secondly, not counting it in your macros is a mistake - those calories add up. You are eating way more than you think.

Totals: 4000 cals, 110g fat, 310g protein, 445g carbs

Just from the V8 juice alone, we already know this isn't accurate. However, just from looking at your food choices, I can already tell the fat macro is higher than 110g - and I don't even think you need THAT much fat. This is easily fixable by ditching the milk or making it skim or 1%. 300g protein is good for you, spot on - and I think 400g carbs would be plenty.

I know my diet has a lot of holes in it (using oats all the time, but im a poor bastard, and using whey in my first 3 meals) what can i do to make it better?

Nothing wrong with oats, even if you used them in EVERY meal. Oats are a perfectly fine source of complex carb. Hope this helps mate. Next time you post your diet, please include time of day for each meal.

[ogstrength]

thanks for the quick response. I started off 160lbs back in the fall of 2009, Just been bulking ever since and hit around 180lbs with noob gains. Even after 40lbs gain I still look skinny (14inch arms flexed lol) 41 inch chest. All my weight is in my legs I think.

Anyways I'll be replacing the 3% milk with 1% on the next food trip, that is one thing that bothered me was its high fat content. I'll be getting casein/ protein blends too for a better release. Should i really replace sugar with oats post workout are there blood works to get to make sure you can't get diabetes?

[SlimmerMe]

^^ good BW would be A1C levels which will tell you what your glucose is over a 3 month period of time averaged out plus a glucose fasting BW test. Also you could monitor yourself with a glucose monitor should you so desire on a daily basis.