Originally Posted by
TheMemoryRemains
So I went ahead and started on my diet plan and finished it, been researching for 4 hours while jotting down important information, so heres the basics of it all.
Fat/carbs/protien
Meal 1
bagel - 7/38/2
unsalted butter 1 TBSP 11 0 0
fruits/banana
multivitamin
fish oil 10g fats
Really bro? This is meal one? Where's the protein? Bagel is a crappy carb source, i don't care if you're bulking or not. The foods don't change on a bulk, only the quantities. Drop this entire meal and make it look more like:
3 whole eggs, 6 whites
1 cup oats
1/2 cup berries or a small banana
Meal 2 PWO
Gyro
roasted lamb leg fat+lean 3 OZ 13 0 22
pita bread 1 33 6
taziki sauce yogurt+cucumbers 2 43 10
franks hot sauce
Shake 9/48.5/26.25
None of this is food for a BBing diet, sorry man. You read that bit that Damien and I always post, even listed the foods from it - yet I haven't seen one yet in yoru diet. In face, you have a bagel in meal one which is on the 'blacklist'. make this meal a good one - 6-8oz lean protein (chicken breast, white fish, etc) and 50-60g complex carb - sweet potato, brown rice, quinoa, lentils, beans, etc
Meal 3
Lean ground beef 16 0 21
Or
chicken breast 3 0 27
Or
lean steak sirlon 2.5 OZ 6 0 22
Or
smked salmon 8 0 18
veggies 1 40 15
white bread 2 slices 1 12 2
unsalted butter 1 TBSP 11 0 0
mashed potatoes 9 35 4
sour cream 1 CUP 48 10 7
vanned chicken gravy 1 CUP 14 13 5
brown rice 1 CUP 1 50 5
Getting better but drop the white bread, unnecessary. Mashed potatoes? C'mon, gimme a break. Sour cream? This is NOT good stuff!
Meal 4
white vanned tuna 3 OZ 1 0 30
light mayo 1 TBSP 3 2 0
yogurt 8 OZ 2 43 10
The yogurt is all sugar, not a good carb. Again, even on a bulk we want to minimize bodyfat gains, and eating sugar will do the opposite. If you like yogurt, use greek yogurt which is low in sugar and high in protein. Sweeten with splenda. Also would like to see a better carb here though.
Meal 5
almonds 1 OZ 15 6 6
Shake 9/48.5/26.25
unsalted popcorn 0 6 1
fruits
Unless this is PWO, why the shake instead of real food? Always real food first. Shakes will do about 1/4 what real food will for you. Fruits are sugar, but i'm not going to nit-pick on a bulk diet - but they're better kept earlier in the day
Meal 6
peanut butter 1 TBSP 8 3 5
almonds 1 OZ 15 6 6
oats
minor left overs from meal 3
multivitamin
Again, no protein source whatsoever (minor leftovers? wtf). Almonds and PB, too much fat together in a meal that also has high carbs (oats). At least the carb choice is good though!
Estimated 30-50/30-50/15-25 split
250-275 protein/400-425 carbs/100-125fats/5-6k calories
as for my total daily calorie expenditure is 5384.
This is probably WAY high. I bet you're nowhere NEAR this.
I know this could be better and with a little help I should have this mastered in no time, appreciate it.
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