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

[YoungGunsNY]

I have another diet in mind with a little more planning. It has much more meat but the calories aren't as high and I have very little fats. But I like the foundation - please help!

CAL/PRO/CARB/FAT
Meal 1)7:30 - sirloin steak & 2 whole eggs(sunny-side up)
560/82/2/21

Meal 2)10:00 - optimum pro complex shake (8 different sources of protein) & 1/2 cup oats
410/65/31/4

Meal 3)12:30 - 8oz. tuna steak & 1 cup brown rice & 2 cup broccoli
440/60/41/3

Meal 4)3:00 - 1&1/5 cup of whole wheat pasta & 12oz. shrimp
471/55/55/2

Meal 5)5:30 - 8oz. chicken breast & 1 cup sweet potato & 2 cup broccoli
490/62/49/2

Meal 6)8:00 - Optimum whey protein shake
220/48/4/2

Meal 7)10:30 - 6oz. turkey breast & activia yogurt
380/57/19/7

Meal 8)1:00 or before bed - Optimum pro complex shake
260/60/4/1

Total: 3331/489/205/42

I can do without the turkey breast (would be a lot cheaper) & the sirloin steak in the morning .. but please help with this **where the hell should I get my fats from?

[YoungGunsNY]

should i be breaking my meals to pro/carb & pro/fat meals or should i jus try to conquer as much as possible in each without going overboard?

[Narkissos]

should i be breaking my meals to pro/carb & pro/fat meals

No need.

Simply be conscious of the 'why' of food combination: Avoid foods you have allergies (however mild) to... This includes foods that make you bloat.

Combine your protein, fats and carbs... but be mindful of your fat intake at all times. Bump your fiber intake to facilitate elimination.

or should i jus try to conquer as much as possible in each without going overboard?

This statement contradicts itself.. I think you're confusing yourself. Indiscriminate food ingestion will only get you fat.

Figure out what you need... eat slightly to that excess, and be consistent in doing so.

Simple.

[Narkissos]

@200 lbs; 15% BF (or thereabouts)... I think your calories are just about right for bulking.

I'd suggest that you formulate a second, lower-calorie diet for use on non-weight-training days however.

I have another diet in mind with a little more planning. It has much more meat but the calories aren't as high and I have very little fats. But I like the foundation - please help!

The calories are sufficient IMO. If anything, I'd change the ratio of macros... not add an specific macro (e.g. fat).

CAL/PRO/CARB/FAT
Meal 1)7:30 - sirloin steak & 2 whole eggs(sunny-side up)
560/82/2/21

Meal 2)10:00 - optimum pro complex shake (8 different sources of protein) & 1/2 cup oats
410/65/31/4

Meal 3)12:30 - 8oz. tuna steak & 1 cup brown rice & 2 cup broccoli
440/60/41/3

Meal 4)3:00 - 1&1/5 cup of whole wheat pasta & 12oz. shrimp
471/55/55/2

Meal 5)5:30 - 8oz. chicken breast & 1 cup sweet potato & 2 cup broccoli
490/62/49/2

Meal 6)8:00 - Optimum whey protein shake
220/48/4/2

Meal 7)10:30 - 6oz. turkey breast & activia yogurt
380/57/19/7

Meal 8)1:00 or before bed - Optimum pro complex shake
260/60/4/1

Total: 3331/489/205/42

I can do without the turkey breast (would be a lot cheaper) & the sirloin steak in the morning .. but please help with this **where the hell should I get my fats from?

You wouldn't have an issue adding fats if you spread 'em out equally over the course of the day.

The pro/fat a.m. meal makes no sense... Neither does the protein-onloy pre-bed meal.

60 grams of protein?

C'mon man... Bed-time is an elimination phase.

You want enough protein to curtail catabolism, without interfering with sleep... *or* placing stress on the digestive tract (as everything slows down while you're sleeping).

Spread your fat intake through-out the day... add a little at bed-time.

Cut down on the pre-bed protein.

Heck... cut down on the overall protein intake. You don't need nearly 500 gr of protein. You're piling protein in at the expense of actual fuel.