Diet Please Critique, Opinions needed

[KidBlast]

Hi, I'm 22 years old, 160 pounds, 5"11 and looking to gain muscle mass/bulk. I just began this diet a couple weeks ago and know it's in need of some tweaking or at least think it is but don't know where I should be tweaking it etc. Any suggestions help is appreciated. Thanks in advance for anyone who comments.

CAL / PRO / FAT / CARBS

MEAL 1
4 Whole eggs w/ketchup 340 / 25 / 20 / 15
2 Strips Chicken Bacon 120 / 5 / 4.5 / 0
1 Cup Cooked Oats 180 / 9 / 4 / 31

MEAL 2
Lentil Soup 350 / 22 / 4 / 55
Salmon w/ WW Bread 370 / 25 / 13 / 40

MEAL 3
1 Cup Of Yogurt 100 / 8 / 0 / 18
Orange

MEAL 4 (PWO)
Protein Shake 320 / 59 / 5 / 16

MEAL 5
4oz. Chicken Breast 183 / 34 / 4 / 0
1 Cup Cooked Brown Rice 215 / 5 / 2 / 44
Bbq Sauce 60 / 1 / 0 / 14
Veggie

MEAL 6
85g.Whole Wheat Spaghetti 310 / 12 / 1.5 / 62
Hamburger Sauce (1 Cup Cooked Hamb) 392 / 32 / 25 / 11

MEAL 7
Protein Shake 320 / 59 / 5 / 16

TOTALS 3260 Calories, 296 Gr. Protein, 88 Gr. Fat, 322 Gr. Carbs

Any suggestions or opinions are greatly appreciated, Anything I should tweak or add/take out? Thanks everyone. Also I used the harris-elliot formula and it came to 299g pro, 67g fat, 299 g carbs (for bulking and light active).

[soccer#3]

is this a bulkin diet? i like it. i'd add a lil more carbs to meal 4. perhaps another banana. and maybe redo meal 3.

[FallenWyvern]

Looks good for a bulking diet. I would change meal 7, dump the shake and eat cottage cheese and an EFA like flaxseed oil or avocados. Also, PWO shake must have carbs. Must have more carbs than pro for that meal too.

If the meal 7 shake is casein protein it might be okay but I think horrible if its whey. Opposite is true for pwo.

[KidBlast]

Thanks for the suggestions guys, I'll add some carbs to meal 4 and change up meal 7. Soccer#3 any suggestions to what I should change meal 3 to? thanks.

[Prada]

Hi, I'm 22 years old, 160 pounds, 5"11 and looking to gain muscle mass/bulk. I just began this diet a couple weeks ago and know it's in need of some tweaking or at least think it is but don't know where I should be tweaking it etc. Any suggestions help is appreciated. Thanks in advance for anyone who comments.

CAL / PRO / FAT / CARBS

MEAL 1
4 Whole eggs w/ketchup 340 / 25 / 20 / 15
2 Strips Chicken Bacon 120 / 5 / 4.5 / 0
1 Cup Cooked Oats 180 / 9 / 4 / 31
Id increase the eggs and decrease or eliminate the bacon. Also might be overestimating the protein in eggs. Around 3-4g per egg

MEAL 2
Lentil Soup 350 / 22 / 4 / 55
Salmon w/ WW Bread 370 / 25 / 13 / 40

MEAL 3
1 Cup Of Yogurt 100 / 8 / 0 / 18
Orange
If this is your prewo meal, then change it something more wholesome.

MEAL 4 (PWO)
Protein Shake 320 / 59 / 5 / 16
Got to have some carbs PWO. Add oats, malto/dex or some other carbs.
MEAL 5
4oz. Chicken Breast 183 / 34 / 4 / 0
1 Cup Cooked Brown Rice 215 / 5 / 2 / 44
Bbq Sauce 60 / 1 / 0 / 14
Veggie

MEAL 6
85g.Whole Wheat Spaghetti 310 / 12 / 1.5 / 62
Hamburger Sauce (1.5 Cups Cooked Hamb) 392 / 32 / 25 / 11
Beware of the quality of the meat

MEAL 7
Protein Shake 320 / 59 / 5 / 16
Add some fat source here and have slow digesting protein. i.e Casein, eggs adding the fat will slow digestion further

TOTALS 3260 Calories, 296 Gr. Protein, 88 Gr. Fat, 322 Gr. Carbs

Any suggestions or opinions are greatly appreciated, Anything I should tweak or add/take out? Thanks everyone. Also I used the harris-elliot formula and it came to 299g pro, 67g fat, 299 g carbs (for bulking and light active).

Macros look pretty good, just change the source if necessary. Tweak as necessary.

[KidBlast]

Prada, Anything you suggest for a replacement for MEAL 4? (pre workout)

[Prada]

Im assuming meal 3 is your preworkout?

Well most importantly you should make sure it falls within you daily macros. Personally I mix between, brown rice+ chicken breast, brown rice+ tilapia, or brown rice+ lean beef or WW pasta + lean beef.

Meal 4, assuming that is post workout, important to have glycogen level replenished, have some carbs and avoid fat in you PWO.

[KidBlast]

Im assuming meal 3 is your preworkout?

Well most importantly you should make sure it falls within you daily macros. Personally I mix between, brown rice+ chicken breast, brown rice+ tilapia, or brown rice+ lean beef or WW pasta + lean beef.

Meal 4, assuming that is post workout, important to have glycogen level replenished, have some carbs and avoid fat in you PWO.

Yes I meant meal 3 , oops. Thanks for suggestions.

[perfectbeast2001]

Hi, I'm 22 years old, 160 pounds, 5"11 and looking to gain muscle mass/bulk. I just began this diet a couple weeks ago and know it's in need of some tweaking or at least think it is but don't know where I should be tweaking it etc. Any suggestions help is appreciated. Thanks in advance for anyone who comments.

CAL / PRO / FAT / CARBS

MEAL 1
4 Whole eggs w/ketchup 340 / 25 / 20 / 15
2 Strips Chicken Bacon 120 / 5 / 4.5 / 0
1 Cup Cooked Oats 180 / 9 / 4 / 31 drop the bacon and the ketchup. use 6 egg whites and scramble them. Get a cup of dry oats and cook them with water or milk (low fat) then mix in the scrambled egg whites. Flavour with as much fruit as you like and you can add cinnamon and splenda or even some honey.

MEAL 2
Lentil Soup 350 / 22 / 4 / 55
Salmon w/ WW Bread 370 / 25 / 13 / 40 drop the soup, lentils have an incomplete amino profile. They are not a good pro source. If you like salmon increase the portion size to give you 40-50g pro. Flavour with herbs and spices ect. Serve with salad and make a dressing from flax oil, cider vinegar, pepper, herbs, lemon juice.

MEAL 3
1 Cup Of Yogurt 100 / 8 / 0 / 18 No good at all. Being a pre workout meal you need some protein and carbs here. A chicken breast sanwich (wholegrain) would do the trick. Aim for about 140g chicken. Flavour with whatever sauce you like but make sure its fat content is low.


MEAL 4 (PWO)
Protein Shake 320 / 59 / 5 / 16 buy some dex and add 80g here.

MEAL 5
4oz. Chicken Breast 183 / 34 / 4 / 0
1 Cup Cooked Brown Rice 215 / 5 / 2 / 44
Bbq Sauce 60 / 1 / 0 / 14 need more chicken 140g will do it
Veggie

MEAL 6
85g.Whole Wheat Spaghetti 310 / 12 / 1.5 / 62
Hamburger Sauce (1 Cup Cooked Hamb) 392 / 32 / 25 / 11 drop the horrid hamburger stuff and cook some lean steak mince 140g.

MEAL 7
Protein Shake 320 / 59 / 5 / 16 either make sure this is a casein based protein shake or sub it for 1 cup of cottage cheese. Add a handful of mixed unsalted nuts.

TOTALS 3260 Calories, 296 Gr. Protein, 88 Gr. Fat, 322 Gr. Carbs

Any suggestions or opinions are greatly appreciated, Anything I should tweak or add/take out? Thanks everyone. Also I used the harris-elliot formula and it came to 299g pro, 67g fat, 299 g carbs (for bulking and light active).

eat as much fresh fruit and veg as you like with all meals although i would avoid fruit last thing. Add 2 caps of fish oil to each meal. Hope that helps you have a pretty solid diet for gaining lean mass there now. Get back to me in three weeks and let me know how your doing we may need to make tweaks.