Reputable critique please!

[LouInfu]

Hi everyone.

First poster here - just want to give you some background information so you understand this isn't a troll thread.

I've been lifting weights for roughly 2 years. I can honestly say that in that time, only 6 months of that included smart lifting (the past 6 months of course).

Over the summer, I've been able to further my knowledge of the importance of diet and training by sitting at my desk all day searching bodybuilding forums.

The reason I am here posting my diet is because, although I do not intend to take steroids (besides the fact that I am also way too young to benefit), the reputation on this forum is impeccable in terms of nutrition and dedication to the sport.


Anywho, I was always an ectomorph. I began training at roughly 120lbs and "bulked" to 160lbs in the dirtiest way possible. I was always sitting around 160-165 before I decided to take my nutrition seriously.

Over the past 6 months I decided to cut as much fat as possible so I could start my clean bulk on a "blank slate".

I cut to 149lbs over these 6 months from 160lbs and am now two weeks into my bulk. Here is my diet and macros. I literally DO NOT change this up. Ever. The only time I do is when I have no choice but to go to a family event or a birthday dinner, in which I only substitute for ONE meal. This is rare. Eating the same each day does not bother me.

PS: I DO NOT DRINK.


I was able to calculate my maintenance caloric intake and am sitting at 3000-3300 cals/day for my bulk (roughly 250-450 cal increase from maintenance).

Here is my diet and current macros:



Meal 1: 4 Eggs, 2 Oatmeal Packets [500 Cal]

Meal 2: 4 Pieces Whole Grain Toast, 4 Tbls Natural Organic Peanut Butter, 30 almonds MAYBE [899 Cal]

Meal 3: 1 Striploin Steak, 1 Whole Wheat Panini Bun, 1 Whole Sweet Potato [692 Cal]

Meal 4 Pre-Workout: Protein Shake (2 scoops), Banana [350 Cal]

Meal 5 Post-Workout: 2 or 3 MAYBE Thin Slices Chicken Breasts, 2 cups of brown rice, banana [807 Cal]

Meal 6: Greek Yogurt [80 Cal]

Total: 3000-3300 Calories [70-90g Fat/330-350g Carbs/230-250g Protein]


Right now I have myself set up at a custom type of starter strength program. The one thing I noticed is that I never focused on my compounds and now I am beginning to. I have already seen incredible gains in strength with my squats, presses and deads!

I added some isolation to it because the program is made with low frequency for beginners and I am able to handle higher frequency workouts.



Let me know what you guys think.

Cheers!

[gbrice75]

Hi everyone.

First poster here - just want to give you some background information so you understand this isn't a troll thread.

I've been lifting weights for roughly 2 years. I can honestly say that in that time, only 6 months of that included smart lifting (the past 6 months of course).

Over the summer, I've been able to further my knowledge of the importance of diet and training by sitting at my desk all day searching bodybuilding forums.

The reason I am here posting my diet is because, although I do not intend to take steroids (besides the fact that I am also way too young to benefit), the reputation on this forum is impeccable in terms of nutrition and dedication to the sport.

Always happy to hear this. We try!

Anywho, I was always an ectomorph. I began training at roughly 120lbs and "bulked" to 160lbs in the dirtiest way possible. I was always sitting around 160-165 before I decided to take my nutrition seriously.

Over the past 6 months I decided to cut as much fat as possible so I could start my clean bulk on a "blank slate".

I cut to 149lbs over these 6 months from 160lbs and am now two weeks into my bulk. Here is my diet and macros. I literally DO NOT change this up. Ever. The only time I do is when I have no choice but to go to a family event or a birthday dinner, in which I only substitute for ONE meal. This is rare. Eating the same each day does not bother me.

And do you continue to see results despite not changing this up?

PS: I DO NOT DRINK.

We're off to a good start! This is the bain of many people's existence with regards to this lifestyle.

I was able to calculate my maintenance caloric intake and am sitting at 3000-3300 cals/day for my bulk (roughly 250-450 cal increase from maintenance).

Based on what? Just curious.

Here is my diet and current macros:



Meal 1: 4 Eggs, 2 Oatmeal Packets [500 Cal]

Why packeted oatmeal? These are typically loaded with sugar. I'd go with straight oats. Sweeten with splenda/stevia and cinnamon. I'd also add 1/2 cup blueberrires. I'd add egg whites to the whole eggs... in fact i'd probably drop this to 2 whole eggs and 1 cup of whites. We want to lean bulk, right?

Meal 2: 4 Pieces Whole Grain Toast, 4 Tbls Natural Organic Peanut Butter, 30 almonds MAYBE [899 Cal]

Where's the protein in this meal? You have nothing. You have carbs, and a LOT of fat, even without the almonds. Honestly, this is a pointless meal. I'd ditch it completely, and replace with about 40-50g of lean protein + 40g or so of complex carb. A little bit of fat, few fish oil caps, etc.

Meal 3: 1 Striploin Steak, 1 Whole Wheat Panini Bun, 1 Whole Sweet Potato [692 Cal]

I like the steak and sweet potato, i'd drop the bun and add some green veggies.

Meal 4 Pre-Workout: Protein Shake (2 scoops), Banana [350 Cal]

Meal 5 Post-Workout: 2 or 3 MAYBE Thin Slices Chicken Breasts, 2 cups of brown rice, banana [807 Cal]

I'd swap these 2 meals. Then i'd add 1/2 - 1 cup of oats to the PWO meal (which would now be the protein shake + banana) and drop the banana from the preworkout meal (chicken + brown rice). I'd also add some greens to the preworkout.

Meal 6: Greek Yogurt [80 Cal]

Decent, but this is a light meal -80 calories? What's the point. Bump it up, or add cottage cheese/casein shake/lean steak. Add some fish oils.

Total: 3000-3300 Calories [70-90g Fat/330-350g Carbs/230-250g Protein]

Assuming macros are accurate, I like how you have them overall. I would just make better food choices and swap some things around here and there as detailed above.

Right now I have myself set up at a custom type of starter strength program. The one thing I noticed is that I never focused on my compounds and now I am beginning to. I have already seen incredible gains in strength with my squats, presses and deads!

This is what usually happens!

I added some isolation to it because the program is made with low frequency for beginners and I am able to handle higher frequency workouts.



Let me know what you guys think.

Cheers!

Hope this all helps.

[LouInfu]

Thank's alot for the advice!

The PB and nut meal is to incorporate basically most of my fats throughout the day - earlier on.

The packeted oatmeal is not the kind with sugars or flavour. Its plain oats.

But going back to the PB meal. Should I be focusing more on distributing my meals evenly throughout the day?

My biggest concern is how it should be around my pre and post workout/ when to eat fats (earlier or later in the day) and majority of carbs as well.

Thanks again!

[gbrice75]

Thank's alot for the advice!

The PB and nut meal is to incorporate basically most of my fats throughout the day - earlier on.

Noted... but not necessary.

The packeted oatmeal is not the kind with sugars or flavour. Its plain oats.

Good!

But going back to the PB meal. Should I be focusing more on distributing my meals evenly throughout the day?

Seems like your meals are distributed relatively evenly, but your macros aren't. I'd distribute your fat macro for starters. Personally I just take my total number for the day and divide by X number of meals, with the possible exception of PWO.

My biggest concern is how it should be around my pre and post workout/ when to eat fats (earlier or later in the day) and majority of carbs as well.

Thanks again!

You're lean bulking. On workout days, I'd eat carbs all day except my last meal. I'd probably cut carbs about 1/2 way through the day on non-workout days. I'd probably have my biggest carb meals pre and post workout.

Hope this helps.