Naturalsux's diet

[naturalsux]

6:15
100% whey shake 230 cal/ 46g pro/ 3g fat/ 6 carbs
1/4 cup raisins 130cal/ 1g pro/ 29g carbs
3 HB eggs 210 cal/ 18 pro/ 12 fat
1 MG bagel 280 cal/ 10pro/ 1.5fat/ 58 carbs

total 850 cal/ 75 pro/ 16.5 fat/ 90 carbs

9-9:30
3/4 cup oatmeal 225 cal/ 7.5 pro/ 4.5 fat/ 34.5 carbs
2tsp of brown sugar 30 cal/ 8 carbs
2tsp of cinnamon
4oz chicken breast 100 cal/ .5 fat/ 23 pro
total 415cal/ 10 fat/ 33.5pro/ 42.5 carbs

11:30-12:00
6oz lean beef 240 cal/ 33pro/ 12 fat/
1/2 sweet potatoes 106 cal/ 1pro/ 23carbs/
1/2 cup corn & beans 105 cal/ 5g pro/ 1 fat/ 10 carbs
total 451cal/ 39pro/ 15 fat/ 33carbs

2:30-3:00 same as previous

451 cal/ 39pro/ 15fat/ 33 carbs

5:00-5:30 same but with chicken 6oz

351cal/ 30pro/ 3 fat/ 33 carbs

6:00-6:15 pre workout shake

med banana 110 cal/ 25 carb/ 1 pro
whey 230 cal/ 46 pro/ 3 fat/ 6 carbs

total 330 cal/ 47 pro/ 3 fat/ 31 carbs

8:00-8:15 same as 5:00 meal 6-8oz of chicken plus a shake minus the banana

total 551cal/ 86 pro/ 6 fat/ 39 carbs

10-10:15 same as meal 3-4 minus sweet potatoes

total 345cal/ 38 pro/ 13 fat/ 10 carbs

11:00-11:30
nighttime shake
whey(its all i got) 230 cal/ 46 pro/ 3 fat/ 6 carbs
1 cup FF cottage cheese 140 cal/ 24 pro/ 10 carbs
1/4 cup walnuts 200 cal/ 5 pro/ 20 fat/ 2 carbs
1/4 cup almonds 170cal/ 6 pro/ 15 fat/ 2 carbs
2 tbsp flax seed 60 cal/ 3 pro/ 5 fat/

total 800 cal/ 84 pro/ 46 fat/ 20 carbs


total cal 4544/ protein 481.5/ 130.5 fat/ 331.5 carbs

go easy this is the first time i ve figured everything up. i hope everything is right.
i m 5'10" 178-184 mostly 182 i would guess i m 10-12% BF, maybe a little lower.
i have a very active job.
also i think my fat is a little lower since i use a gorge foreman, and most of the fat drains out. is this right?
i usually have 2-3 bananas in between meals 3-4. so 60 more carbs some days.
i drink 2-3 gallons of water everyday.

[nyjetsfan86]

first i know you said you only have wehy but i suggest getting a slow digest protein, for morning and night, and a pre workout shake isnt really that necassary, unless you are just haveing it for osmehting in your stomach before a workout

[nyjetsfan86]

besides that looks pretty good, what are your goals?

[naturalsux]

first i know you said you only have wehy but i suggest getting a slow digest protein, for morning and night, and a pre workout shake isnt really that necassary, unless you are just haveing it for osmehting in your stomach before a workout

thanks nyjetsfan
i believe in fast acting in the morning and the cottage cheese is my slow digesting protein, the whey is basically for taste.
the pre work out shake keeps me from eating and stinking up the gym.
im going for lean mass. i d like to be 235-245

[nyjetsfan86]

yea if you dont have the slow digesting at night you definatly want to ge tthe fast acting into your system in the morning, i use the slow at night so theres no need for me to use fast in the morning

[naturalsux]

yea if you dont have the slow digesting at night you definatly want to ge tthe fast acting into your system in the morning, i use the slow at night so theres no need for me to use fast in the morning

you really think that lasts all night long? the cottage cheese is my casein protein source.
i use to take musle milk @ night time and i feel the cottage cheese is better.

[nyjetsfan86]

muscle milk isnt the same, i take the pobolic-sr and it lasts up to 12 hours

[naturalsux]

muscle milk isnt the same, i take the pobolic-sr and it lasts up to 12 hours

so you dont wake up hungry?

[nyjetsfan86]

not really, i eat like a beast when i wake up anyway though

[JohnboyF]

Way to much protein..

I mean your 180 lbs.. I think the caloric breakdown for 180lbs person is 3300 + not 4400..Also why is your pre bed meal the largetst 800 cals?

[naturalsux]

Way to much protein..

I mean your 180 lbs.. I think the caloric breakdown for 180lbs person is 3300 + not 4400..

the protein is actually a little lower,i added up all the protein from fruit,bread,and veggies.
i dont know what to tell you about the calories, this is the first time i ever figured them up, if i dont eat this amount of food, i lose weight.

[perfectbeast2001]

pro is way high for your size, Fat is too high IMO and certainly too high in the last meal (as is the pro). Cals are pretty high. That diet would make me fat. Shoot for around 30g pro per meal and try and decrease cals per meal through the day (excluding the WO shakes). Some of your food choices are good but the diet is unbalanced which could lead to sloppy gains. Just needs some tweaking IMO.

[naturalsux]

pro is way high for your size, Fat is too high IMO and certainly too high in the last meal (as is the pro). Cals are pretty high. That diet would make me fat. Shoot for around 30g pro per meal and try and decrease cals per meal through the day (excluding the WO shakes). Some of your food choices are good but the diet is unbalanced which could lead to sloppy gains. Just needs some tweaking IMO.

thanks perfectbeast2001, ill drop the pro and fat a little. i dont know what to tell you. its a lot easier to lose muscle than to gain it.
wouldn't the fat be a little lower considering, that the fat cooks out?

[Random]

For a bulking diet i dont think its that bad;..i agree with others tho that your pro is probably too high, i would lower cals on the last meal, and lower you pro overall--and i would also increase your carbs from 330 to 400 if you feel that fat gain wont occur..

CD

[Serotonin]

Maybe ditch the chicken breast w/ the oatmeal at 9? That is one hell of a combo! That will help cut down on all that protein.

As far as calories go idk why so many people are saying to drop close to 1000/kcals... everyone has a different metabolism and you sound like you already have a decent amount of lean mass burning lots of calories anyways. Keep the intake about the same and if the BF% goes up then adjust accordingly.

One last thing, the debate about pre-workout shakes has probably been beaten to death but I find if I have a shake and add 5g of glutamine before lifting (and then drink another with 5g of glutamine after) I don't have as much muscle soreness. Call me crazy but different strokes eh?

[naturalsux]

For a bulking diet i dont think its that bad;..i agree with others tho that your pro is probably too high, i would lower cals on the last meal, and lower you pro overall--and i would also increase your carbs from 330 to 400 if you feel that fat gain wont occur..

CD

thanks CD, i m gonna drop my shakes down to 1 scoop instead of 2, this will take off 96g of protein.
i m also going to omit the walnuts from my last shake.
i ll also go back to 60 g of carbs from Gatorade post work out.

[Random]

Cool man sounds good...what are ur goals right now?

CD

[naturalsux]

Maybe ditch the chicken breast w/ the oatmeal at 9? That is one hell of a combo! That will help cut down on all that protein.

As far as calories go idk why so many people are saying to drop close to 1000/kcals... everyone has a different metabolism and you sound like you already have a decent amount of lean mass burning lots of calories anyways. Keep the intake about the same and if the BF% goes up then adjust accordingly.

One last thing, the debate about pre-workout shakes has probably been beaten to death but I find if I have a shake and add 5g of glutamine before lifting (and then drink another with 5g of glutamine after) I don't have as much muscle soreness. Call me crazy but different strokes eh?[/QUOTE]

i like the chicken as my morning protein till lunch, since i only eat 3 eggs in the morning.
i also agree with the shakes before and after with glutamine, im just out right now
i m pretty sure i have a killer metabolism. i ve been eating healthy for about 5 years straight. i think my high fiber intake has a lot to do with it, i m taking in 60+ grams daily
thanks serotonin

[naturalsux]

Cool man sounds good...what are ur goals right now?

CD

i would eventually like to be 235-245 with 10%BF, just slow getting there.
i m shooting for 10-15 lbs a year, quality muscle.

[Random]

Good man, keep it up..

CD

[IBdmfkr]

6:15 Drop the whey and add more eggwhites, shoot for 50g protein here and 100-125 carbs.
100% whey shake 230 cal/ 46g pro/ 3g fat/ 6 carbs
1/4 cup raisins 130cal/ 1g pro/ 29g carbs
3 HB eggs 210 cal/ 18 pro/ 12 fat
1 MG bagel 280 cal/ 10pro/ 1.5fat/ 58 carbs

total 850 cal/ 75 pro/ 16.5 fat/ 90 carbs

9-9:30 Good
3/4 cup oatmeal 225 cal/ 7.5 pro/ 4.5 fat/ 34.5 carbs
2tsp of brown sugar 30 cal/ 8 carbs
2tsp of cinnamon
4oz chicken breast 100 cal/ .5 fat/ 23 pro
total 415cal/ 10 fat/ 33.5pro/ 42.5 carbs

11:30-12:00 Up your carbs in this meal to around 50grams
6oz lean beef 240 cal/ 33pro/ 12 fat/
1/2 sweet potatoes 106 cal/ 1pro/ 23carbs/
1/2 cup corn & beans 105 cal/ 5g pro/ 1 fat/ 10 carbs
total 451cal/ 39pro/ 15 fat/ 33carbs

2:30-3:00 same as previous same comment

451 cal/ 39pro/ 15fat/ 33 carbs

5:00-5:30 same but with chicken 6oz same comment, also I think you calorie count if off, 6oz of meat is around 40-45g protein, you counting cooked or raw?

351cal/ 30pro/ 3 fat/ 33 carbs

6:00-6:15 pre workout shake This is cool, maybe sub the whey for 10-15g of BCAA's
med banana 110 cal/ 25 carb/ 1 pro
whey 230 cal/ 46 pro/ 3 fat/ 6 carbs

total 330 cal/ 47 pro/ 3 fat/ 31 carbs

8:00-8:15 WAY too much protein for one sitting, go with 40g protein and 85 carbs not the other way around
same as 5:00 meal 6-8oz of chicken plus a shake minus the banana

total 551cal/ 86 pro/ 6 fat/ 39 carbs

10-10:15 Eat some green fiberous veggies bro.
same as meal 3-4 minus sweet potatoes

total 345cal/ 38 pro/ 13 fat/ 10 carbs

11:00-11:30 Drop the whey and this will be an o.k. meal add 1/2 cup cott cheese if you have to
nighttime shake
whey(its all i got) 230 cal/ 46 pro/ 3 fat/ 6 carbs
1 cup FF cottage cheese 140 cal/ 24 pro/ 10 carbs
1/4 cup walnuts 200 cal/ 5 pro/ 20 fat/ 2 carbs
1/4 cup almonds 170cal/ 6 pro/ 15 fat/ 2 carbs
2 tbsp flax seed 60 cal/ 3 pro/ 5 fat/

total 800 cal/ 84 pro/ 46 fat/ 20 carbs


total cal 4544/ protein 481.5/ 130.5 fat/ 331.5 carbs

go easy this is the first time i ve figured everything up. i hope everything is right.
i m 5'10" 178-184 mostly 182 i would guess i m 10-12% BF, maybe a little lower.
i have a very active job.
also i think my fat is a little lower since i use a gorge foreman, and most of the fat drains out. is this right?
i usually have 2-3 bananas in between meals 3-4. so 60 more carbs some days.
i drink 2-3 gallons of water everyday.

Not bad bro, I like the choices of whole foods rather than shakes.

IF you can do this on a consistant daily basis you WILL grow, if you notice too much fat is coming on then just back off the calories 300 or so and reaccess.

Keep us updated.

[naturalsux]

Not bad bro, I like the choices of whole foods rather than shakes.

IF you can do this on a consistant daily basis you WILL grow, if you notice too much fat is coming on then just back off the calories 300 or so and reaccess.

Keep us updated.

thanks IBdmfkr

i m going off the label on the ground beef its 93/7, i just read it and it said 22 per 4oz uncooked. so it should be 44g per 6oz cooked well.

its hard for me to eat more than 1/2 cup of beans and 1/2 cup of sweet potatoes, my stomach starts swelling.

i would eat green veggies but they dont have enough carbs, this is why i choose corn & beans. the corn has lots of carbs and the beans have lots of fiber.
beans are superior compared to green veggies, as far as nutrients and fiber.
what do you think?
i m am very consistent.
thanks.

[IBdmfkr]

Keep it up, let us know where you stand in about a month.

As far as the beans being superior etc.. Each food has it's place, a variety should be eaten. So maybe throw broccoli in every other day inplace of beans or at night with your last meal.

[Columbus]

great edit and great diet....how has it been working? No shakes exceppt prebed? What about moving that whey to pw and opting for cc and almonds or pb prebed?

How many days are you training?

Any cardio? What do you do for a living?

[naturalsux]

i ve been consuming 4967,4885,5830,4747.
this is my last 4 days of eating, i ve add fruit juice(not from concentrate) and eaten strictly beef the first 3 days. the 4th day i ate chicken 2 meals.
i added green beans and potatoes.
my weight has been 182, 182.4, 183, 183 first thing in the morning.
i lose 3-4 lbs every night, water?

[Columbus]

yeah, I lose it too and my weight goes uo 4-5 lbs between wei***ng myelf 1st thing and pretraining (4pm)

pmd

[IBdmfkr]

Most people's bodies consume approx 1-2liters of water during the night so seeing as 1liter weighs around 2lbs or so it'd only make sense to wake up a few lbs lighter.