Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[novastepp]

I'm 6''6' tall 220 lb with 15% bf. My new diet is as follows

Meal 1 (Pre-workout)
2 whole eggs/ 6 egg whites / 1.5 cups oatmeal / 200 ml milk
63.8 gm protein / 108.28 gm carbs

2 Scoops Whey 10 mins before my workout
workout
1 scoop whey after workout

you could have carbs/pro before and after your workout to better fuel and repair a workout. i would go go with a scoop of whey and an apple before if i were you, and then two scoops of whey with milk after. that is one idea, there are endless combos of pre and post workout meals, however.

Meal 2 (PWO)
10 oz. beef / 2 cups whole wheat rice / veg.
70.5 gm protein / 113 gm carbs

Meal 3
2 cans tuna (6 oz. can) with 4 tbs olive oil
93 gm protein / 54 gm fats

Meal 4
9 oz. black beans / 2 toast whole wheat bread
29 gm protein / 81.5 gm carbs

would add a better protein source here along with teh beans and whole wheat. chicken steak, beef, porkchops, tuna, eggs...

Meal 5
8 oz. chicken breast / 1.5 tbs Flaxseed oil
52 gm protein / 21 gm fats

That turns out into

380.3 gm protein/day
355 gm carbs/day
75 gm fats/day

Plz tell me what you think

your caloric requirements are close. i have you at ~3800 a day, and you are taking in 3615 with your current schema. now i feel like you are definitely eating "clean" foods. but the problem lies with your timing. your meals are too calorie dense for a guy your size and should be smaller. with simple division you find an easy way to figure out your meal requirements.

380g protein, over 6 meals = 63g per meal.
355g carbs, over 6 meals = 60g per meal.
75g fat, over 6 meals = 12.5g per meal.

now i realize those are generalizations, and you are separating your fats and carbs, but maybe eat a fattier food so you can accurately eat one pro/fat meal before bed or to start the day.

also, those numbers accurately depict a MAINTENANCE diet, what are you planning to do with your diet? cut or bulk or recomposition? those numbers would change in regard to your dietary needs.

[mhafez]

your caloric requirements are close. i have you at ~3800 a day, and you are taking in 3615 with your current schema. now i feel like you are definitely eating "clean" foods. but the problem lies with your timing. your meals are too calorie dense for a guy your size and should be smaller. with simple division you find an easy way to figure out your meal requirements.

380g protein, over 6 meals = 63g per meal.
355g carbs, over 6 meals = 60g per meal.
75g fat, over 6 meals = 12.5g per meal.

now i realize those are generalizations, and you are separating your fats and carbs, but maybe eat a fattier food so you can accurately eat one pro/fat meal before bed or to start the day.

also, those numbers accurately depict a MAINTENANCE diet, what are you planning to do with your diet? cut or bulk or recomposition? those numbers would change in regard to your dietary needs.

Thank you for your answer
i'm trying to bulk...but i cant eat more than that it's too much food for me...i mean 8 eggs & 1.5 cup oats with milk is not an easy meal, and 9 oz. black beans with bread thats too much.
and i really need to bulk, so plz give me some ideas

[novastepp]

Thank you for your answer
i'm trying to bulk...but i cant eat more than that it's too much food for me...i mean 8 eggs & 1.5 cup oats with milk is not an easy meal, and 9 oz. black beans with bread thats too much.
and i really need to bulk, so plz give me some ideas

i did. smaller meals, with an added one in there somewhere. smaller portions more often should be much easier than CRAMMING, like you're doing.

you will need more cals and after 3 weeks, it should be easier. myself, i now crave food at the 3 hour mark, even if i'm pounding it.

[mhafez]

i did. smaller meals, with an added one in there somewhere. smaller portions more often should be much easier than CRAMMING, like you're doing.

you will need more cals and after 3 weeks, it should be easier. myself, i now crave food at the 3 hour mark, even if i'm pounding it.

will do
thank you for your help