Take a look at my diet!

[teacherman]

Hi there everyone,

Long time lurker first time poster. Before I start with my diet i'll lay down my stats and some backstory:

21 years old (not interested in using steroids yet)
Trying to fix diet up
Managed to get up to 70 kgs (on a terrible diet) got injured and am back down to 63kgs
Goal weight= 73 kgs (reassess later)
5 ft 9-175 cms naturally fairly lean

I understand completely that I need a proper diet to gain weight not steroids hence why I am trying to fix it up. I will post my diet below im trying to bulk on roughly 3000 calories. However, my problem is I have nearly 1200 calories from protein and fats (good fats) but only 880 from carbs. Does this pose a problem in members eyes or is a calorie a calorie so to speak.

Please excuse me if I am ignorant I have only been lifting seriously for roughly 8 months.

My diet is as follows: Fats/Protein/Carbs/Calories

Breakfast:
Oats 38 grams 3/4 /19 /119
4 Eggs 20/ /24 /2 /284
Peanut butter sandwhich 12/ /13 /30 /280

Protein shake 8 am 2/ /32 /2 /154

Morning Tea 10:35
Tuna x2 12/ /22 /6 /220

Lunch: 12:40
Chicken Breast 250 grams 9/ /78 /4 /409
Brown Rice 4/ /4 /70 /332

Afternoon snack: 3:30
Almonds 26/ /10 /10 /297

Pre workout:
Yoghurt 0.4/ /14 /14 /59

Post workout:
Protein with Carbs 1/ /26 /55 /333

Dinner: 7:30
200 grams steak 22/ /51 /0 /402

Pre bed9.30-10.00:
Cottage Cheese (6 tablespoons) 4.5/ /15 /4.5 /118
Protein Blend 2/ /32 /2 /154

Totals: 124.9/ /406 /221.5 /3168

Sorry for this horribly formatted post im still learning the board

Any help would be greatly appreciated.

[WSC786]

Hey man welcome to the board.

The first thing I would recommend if going and reading some of the sticky in the main page of the nutrition section. there are several that pertain to bulking which are very informative and should be read.

U have any idea what ur BF% actually is?? U say ur naturally pretty lean so 15% or a little less?? It would be good to know.

I get ur TDEE is be about 2700 depending on type of activity either moderate or very active. So id go around 3200 cals and adjust based on what u start seeing with ur body.

One of the major problems i see is that ur split of macros is completely messes up. From the macros u posted I get 32% fat, 51% protein and 28% carbs. This is part of the problem.

I would recommend a standard 40/40/20 P/C/F split of about 3200 calories.

Protein 320g
Carbs 320g
Fats 71g
Even if you wanted to drop the protein a little bit and throw in a few more carbs it wouldn't bother me. U are very light for ur height so you have lots of room to grow thats for sure.

In terms of meals your kind of all over the place in terms of when u get ur carbs. The only meal I don't have an issue with is ur pre-bed and even then you could have a smaller amount of carbs IMO. U need to give the body what it needs to grow...and carbs make you grow.

Will have better look at it and post some suggestions for meal breakdown later when get time.....mean while read those stickys...

[teacherman]

Hey thank you for the reply.

In terms of body fat about 14-15% no excercise made it go up that's for sure haha.

Yeah I read the stickies including the hardgainer one and still haven't added enough carbs to my diet doh!

The reason I have weird eating times is also because I'm a teacher. Because of that I also can't consume nuts(due to children's allergies) so it might be better to swap the nuts with some oats for a pre workout carb boost?

Any suggestions on what I could eat to get more carbs? A bit short on ideas

[JohnnnyBlazzze]

Hey thank you for the reply.

In terms of body fat about 14-15% no excercise made it go up that's for sure haha.

Yeah I read the stickies including the hardgainer one and still haven't added enough carbs to my diet doh!

The reason I have weird eating times is also because I'm a teacher. Because of that I also can't consume nuts(due to children's allergies) so it might be better to swap the nuts with some oats for a pre workout carb boost?

Any suggestions on what I could eat to get more carbs? A bit short on ideas

If you're on the go you can throw a cup of oats into your protein shake, this contains 54gcarbs. You can put a sweet potato or brown rice in a tupperware container and take it with you to.

[WSC786]

Hey man no problem I understand the teachering thing with the kids and allergies. My wife sister is a teacher so I've had to adjust her food in the same way.

There is a sticky in main section of nutrition forum named "bodybuilding foods macro nutrient chart" or something close to that. That lists all the good carbs u should be eating. For me I stick to brown rice, sweet potatoes, whole wheat pasta, quinoa, and different types of beans and most importantly oats.

Size that up for a few minutes. U would be surprised how fast carbs add up when u start eating pasta and brown rice and oats....all very calorie dense. Re-arrange ur meal plan with these carbs and re-post a new diet.

[teacherman]

Thanks I already take brown rice (about 70 grams of carbs) maybe I'll start adding sweet potato with it haha. I never thought about just chucking oats in a shake after school! What a fantastic idea haha

[teacherman]

Is there anyway to post excel documents? it would make my diet layout a lot easier to read?