diet draft need help

[DangerDave]

Hi guys,

this is my first real diet draft. Really struggling with this diet thing. Im 21, 171lbs, 5 ft 6 in, im guessing about 14% body fat. I ve worked out mr BMR : 2873. I do plan on increasing cardio substantially though. I train five days a week, been training for seven years so not new to the training. This is my bulking diet draft:

Meal 1: (pro, carb, fat,)
4 boiled eggs – 2 yolks (20,2,10)
1/3 cup oats (5,23,4)
Slow release protein shake (31,1,1)
(56,26,15)

Meal 2:
One can tuna (46,2,2) salad (tomato, lettice, cucumber) with 1 tbs (30g) light mayo (0,3,8) and (30g) grated cheese (7,0,10)
(53,5,20)

Meal 3:
150g lean beef (47,0,12)
100g noodles (6,36,2) with (30g) cheese (7,0,10)
Veg
(60,36,24)

PWO:
Double serving whey protein (48,2,4)
3 bananas (3,81,3)
(51,83,7)

PPWO:
150g chicken breast (48,0,9)
Cup and a half cooked brown rice (7,75,2)
Veg
(55,75,11)

Meal 6:
300g beef (93,0,25)
1 slice (60g) rye bread (5,29,2) with (40g) peanut butter (13,14,30)
(111,43,57)

Before bed:
Slow release protein shake (31,1,1)
Tbs olive oil (0,0,14)
(31,1,15)

Total: pro = 417g, carb = 269g, fat = 149g
Pro = 1668cal, carb = 1076cal ,fat = 1341cal
Total cal = 4085

Im really not sure if these numbers are right, I mean throughout. Seems a bit high. Pls help guys Im really trying to get this nutrition thing under control. I know its whats really important in this sport. I only wish I had come to this realisation sooner.

[FallenWyvern]

I think you should rethink your approach from a top/down perspective. Set your target calories at 3200 for each day. 7 equal meals with a 40/40/20 split.

Try to eat 45 grams protein and carbs every meal and 10 grams fat.

If your meals aren't going to be exact, then I would load up carbs meal 1, pre workout, pwo and ppwo. Protein should be the same every meal.

[jamyjamjr]

^^^^ x2

[DangerDave]

ok so this is my previous diet revised. I think it looks good but pls critique where needed.

Meal 1: (pro, carb, fat,)
4 boiled eggs – 2 yolks (20,2,10)
200g cup oats (5,45,4)
Slow release protein shake (31,1,1)
(56,48,16)

Meal 2:
One can tuna (46,2,2) salad (tomato, lettice, cucumber) with 1 tbs (30g) light mayo (0,3,8)
200g potato (4,40,0)
(50,45,10)

Meal 3:
170g lean beef (53,0,12)
200g sweet potato (2,49,0)
Veg (broc)
(55,49,12)

PWO:
Double serving whey protein (48,2,4)
2 bananas (2,56,2)
(50,58,6)

PPWO:
150g chicken breast (48,0,9)
200g brown rice (5,51,1)
Veg (broc)
(53,51,10)

Meal 6:
170g lean beef (53,0,12)
200g brown rice (5,51,1)
(58,51,13)

Before bed:
Slow release protein shake (31,1,1)
(31,1,1)

Total: pro = 353g, carb = 303g, fat = 68g
Pro = 1412cal, carb = 1212cal ,fat = 612cal
Total cal = 3236cals

[DangerDave]

Um feedback would be appreciated

[soulstealer]

Get rid of the cheese, its basically worthless, and dont rely on protein shakes so much, an 8oz piece of steak and brocolli does wonders pre bed... and you have NO VEGGIES!! you need them, your mother was right lol... the diet needs alot of work...

[DangerDave]

Soul stealer i think you looked at the first diet draft and not the revised diet. Should have started a new thread to avoid this confusion