Diet post.....please critique

[fleckaveli]

Ok so heres a sample diet of mine.
Please have a look and help out where you think i could use it.

7am. meal 1- 1.5 cups oats 1 banana 2tbsp. nat. peanut butter 4 scoops lean mass 1 cup water 1 cup milk- blend
- 150g carbs 60g protein 25g fat

10am meal 2- usually leftover dinner. 6oz. meat (salmon, chicken br, gr.beef) 1 to 1.5 cups brown rice or whole wheat pasta. peice of fruit.
- 60g carbs 35g pro 10g fat

1 pm meal 3- same as above- i bring 2 servings to work with me.
- 60/35/10

4pm meal 4 pre workout- protein bar rice cakes and fruit.
-50/20/0

530pm- PWO- 4 scoops lean mass, 1 banana, 1 cup milk--blend
-90/60/15

7pm- meal 6- usually things like lean ground turkey meatballs, chicken breast , gr. beef, salmon, trout, turkey cutletts veal or steak, along with brown rice and whole wheat pasta. mixed vegetables.
80/45/20

10pm- before bed meal. this is where i usually struggle to find things to eat. i'll usually eat a protein bar with 2 peices of whole wheat toast with peanut butter and milk.
40/30/20

this is roughly 4000 calories. im struggling to gain weight and not too sure what gives.. Any help would be great.

[fleckaveli]

im 24 6ft.1 207lbs. @ 9%.

[eatrainrest]

ok great.. calculate your BMR using this calcuation


IF YOU KNOW YOUR BODY FAT AND HOW MANY CALORIES YOU BURN DURING A WORKOUT THIS IS THE MORE EFFECTIVE WAY TO CALCULATE...

BMR "BASIC METABOLIC RATE"


daily caloric output at rest= (BMR) = lean body weight (lbs) x 13 for men and lean body weight (lbs) x 10.5 for women.

WEIGHT GAIN-
DAILY CALORIC REQUIREMENT= (BMR + ACTIVITY) +500/750 CAL DAILY

WEIGHT LOSS-
DAILY CALORIC REQUIREMENT=(BMR + ACTIVITY) -500/750 CAL DAILY

MAINTENANCE-
BMR + ACTIVITY

NOW, IN ORDER TO FIND YOUR LEAN WEIGHT

WEIGHT X BF% = FAT WEIGHT
SUBTRACT THE RESULTING FAT WEIGHT FROM THE TOTAL WEIGHT AND YOU WILL HAVE ARRIVED AT THE LEAN WEIGHT

WEIGHT-FAT WEIGHT= LEAN WEIGHT

now, take your BMR AND ADD the calories burned in your activity/workout to compensate and that is your maintenance level, to gain/lose/maintain folow the formula

[FallenWyvern]

I don't think you should eat less than 50grams protein per meal.

Nice problem to have, 4000cals a day and still not gaining.

[jamyjamjr]

^^yea, that doesn't make sense

[Jfew44]

Ok so heres a sample diet of mine.
Please have a look and help out where you think i could use it.

7am. meal 1- 1.5 cups oats 15g1 banana 2tbsp. nat. peanut butter 7g 4 scoops lean mass? 1 cup water 1 cup milk 8g- blend
- 150g carbs 60g protein 25g fat

10am meal 2- usually leftover dinner. 6oz. meat (salmon, chicken br, gr.beef) 1 to 1.5 cups brown rice or whole wheat pasta. peice of fruit.
- 60g carbs 35g pro 10g fat

1 pm meal 3- same as above- i bring 2 servings to work with me.
- 60/35/10

4pm meal 4 pre workout- protein bar rice cakes and fruit.
-50/20/0

530pm- PWO- 4 scoops lean mass, 1 banana, 1 cup milk--blend
-90/60/15

7pm- meal 6- usually things like lean ground turkey meatballs, chicken breast , gr. beef, salmon, trout, turkey cutletts veal or steak, along with brown rice and whole wheat pasta. mixed vegetables.
80/45/20

10pm- before bed meal. this is where i usually struggle to find things to eat. i'll usually eat a protein bar with 2 peices of whole wheat toast with peanut butter and milk.
40/30/20

this is roughly 4000 calories. im struggling to gain weight and not too sure what gives.. Any help would be great.

I put in bold the amount of protein in your first meal. I think your macros are off a little, unless 4 scoops of lean mass have only 30 grams of protein. May be something to look at because if the rest of your day is off on macros, that may be why you're not gaining.

[fleckaveli]

no the lean mass contains 50 grams. 10 from the oats and milk.

[Jfew44]

Ok, 1 cup of milk has 8 grams of protein in it. 1/2 cup of regular oats has roughly 5. 1 1/2 cups oats has 15, so you are already sitting at 23 grams. I'm just saying, maybe take a look at your macros again.

[fleckaveli]

i usually burn around 700 calories during my workouts.. bf is 9%

can someone help with the calculation.
im 24 207

[eatrainrest]

yeai just sent you the link to walk you rhtur.. here it is again

http://forums.steroid.com/showthread.php?t=384395