6'6" 176lbs. Here is my diet, please critique.

[ogstrength]

thanks to above posters.

I'm in at 178lbs, 6'6" so my goal is easily to bulk. Short term i want to hit 200lbs ASAP with clean gains (not hard for me since i burn fat easy during workouts).

40% protein, 40% carbs, 20% fats? basically reverse where my fat is now with protein.

The thing about protein is i get full very easily off chicken breast, beef etc.
my quick quaker oats are complex carbs right?

Here is my revised diet

Breakfast/ meal 1-

2 cup oats , 5 eggs, 3 tablespoons peanut butter, 500 ml milk (blend it all into a drink) roughly 1.2k cals

Post workout-
now sports pro gainer whey protein (1000 cal, 40g protein)
5 boiled eggs

Meal 2-
3 double cheeseburgers (420cals each) 1260cals
various drink

meal 3-
500ml milk
whole pasta 200g, beef/chicken/tuna (800-1200cals varies)

Meal 4-
Beans/chick peas 200g (for more complex carbs, and protein)
Tuna
whole wheat bread


meal 5 before bed-
Cashews/peanuts (can easily get 600 cals from cashews)
cottage cheese (high slow releasing protein before bed)
oats (more complex carbs) (energy recovery during sleep)
500ml milk

I think this would bring me to 5500 cals, there's more protein in there too. I heard you need 1.25 gram protein/lb of body weight? so that would be 220grams for me, and currently i hit 200grams, so i am definitely undercutting on protein

[gbrice75]

Agreed with the above - protein is way too low to begin with. There's no way you need 6000 calories/day - whoever told you that is an idiot, sorry. Chances are you don't even need 4000 calories - I bet you could add weight with 3500 calories/day of the RIGHT foods at the right times, with a good training regimen. See bold below:

thanks to above posters.

I'm in at 178lbs, 6'6" so my goal is easily to bulk. Short term i want to hit 200lbs ASAP with clean gains (not hard for me since i burn fat easy during workouts).

40% protein, 40% carbs, 20% fats? basically reverse where my fat is now with protein.

For you, 40/40/20 would probably be ideal. I'd even go with 40/45/15 for better results.

The thing about protein is i get full very easily off chicken breast, beef etc.
my quick quaker oats are complex carbs right?

Not to be a d!ck, but man up and eat!! Your stomach will take a few weeks to literally stretch to accommodate the extra food. Once it does, don't be surprised if you actually find yourself getting hungry! Yes, oats are a very good source of complex carb.

Here is my revised diet

Breakfast/ meal 1-

2 cup oats , 5 eggs, 3 tablespoons peanut butter, 500 ml milk (blend it all into a drink) roughly 1.2k cals

Ok, yes you want to add weight, etc - but this is too much in one sitting. Most bodybuilders sitting at 250lbs don't eat 1200 calories in one sitting. Plus, I know you feel you can eat whatever and not gain fat, but we don't WANT to try and gain fat, right? So, let's do this clean then, because you have a TON of fat in this meal. Drop oats to 1.5 cups at the MOST (1 cup would probably be plenty), make it 2 whole eggs and 6-8 whites, drop the peanut butter completely. Keep the milk, make it skim

Post workout-
now sports pro gainer whey protein (1000 cal, 40g protein)
5 boiled eggs

No wonder you don't make gains, relying on this crap. Drop the ENTIRE meal. Do 50g of whey protein (not gainer crap, just straight whey protein isolate) and add 75g complex carb - i'd just dump more oats right into the shake.

Meal 2-
3 double cheeseburgers (420cals each) 1260cals
various drink

Do I even have to comment here? This is a crap meal. Drop it completely and replace with 8oz of lean protein, and 50-60g complex carb - sweet potato, brown rice, lentils, beans, oats, quinoa, yam, etc

meal 3-
500ml milk
whole pasta 200g, beef/chicken/tuna (800-1200cals varies)

Keep it on the lower end. Again, 1200 calories is way too much in one sitting. Also make it skim milk. Where's the veggies?

Meal 4-
Beans/chick peas 200g (for more complex carbs, and protein)
Tuna
whole wheat bread

Decent enough


meal 5 before bed-
Cashews/peanuts (can easily get 600 cals from cashews)
cottage cheese (high slow releasing protein before bed)
oats (more complex carbs) (energy recovery during sleep)
500ml milk

I wouldn't do high carb and fats here. In fact, i'd personally drop the carbs and stick with a protein/fat meal before bed. Also, 600 cals from nuts is TOO MUCH! Do you want to gain WEIGHT, or do you want to gain LEAN BODY MASS? Think about that.

I think this would bring me to 5500 cals, there's more protein in there too. I heard you need 1.25 gram protein/lb of body weight? so that would be 220grams for me, and currently i hit 200grams, so i am definitely undercutting on protein

Well we can easily drop that down to 3500 - 4000 calories by following recommendations above. You do NOT need 5500 calories to gain weight, i'll bet on it. Start eating the right foods and you will make gains.

[bigslick7878]

thanks to above posters.

I'm in at 178lbs, 6'6" so my goal is easily to bulk. Short term i want to hit 200lbs ASAP with clean gains (not hard for me since i burn fat easy during workouts).

40% protein, 40% carbs, 20% fats? basically reverse where my fat is now with protein.

The thing about protein is i get full very easily off chicken breast, beef etc.
my quick quaker oats are complex carbs right?

Here is my revised diet

Breakfast/ meal 1-

2 cup oats , 5 eggs, 3 tablespoons peanut butter, 500 ml milk (blend it all into a drink) roughly 1.2k cals

Post workout-
now sports pro gainer whey protein (1000 cal, 40g protein)
5 boiled eggs

Meal 2-
3 double cheeseburgers (420cals each) 1260cals
various drink

meal 3-
500ml milk
whole pasta 200g, beef/chicken/tuna (800-1200cals varies)

Meal 4-
Beans/chick peas 200g (for more complex carbs, and protein)
Tuna
whole wheat bread


meal 5 before bed-
Cashews/peanuts (can easily get 600 cals from cashews)
cottage cheese (high slow releasing protein before bed)
oats (more complex carbs) (energy recovery during sleep)
500ml milk

I think this would bring me to 5500 cals, there's more protein in there too. I heard you need 1.25 gram protein/lb of body weight? so that would be 220grams for me, and currently i hit 200grams, so i am definitely undercutting on protein

A few things in general.

1.5 grams of protein per lb is usually good for bodybuilding. In your case that needs to be double. 1.25 is woefully inadequate, especially with your stats.

What you need to do is find a whey protein powder you like, buy it in bulk and drink that with EVERY meal. I mix mine with water, you can mix with skim milk how much is up to you. At least a 50/50 split but honestly I would go straight milk 100%. That will provide a ton of extra clean calories with protein and then you wont have to eat that McDonalds every day and jack your fat through the roof and try to get those calories.

Take a gallon of milk, dump whatever out needs to be to mix the powder and then do some math ( I use 12 scoops per gallon @23grams each). A 16 oz glass mixed with milk should be in the 350-375 calorie range, probably 60grams of protein and little fat. 5-6 times a day with a meal and you are already at about 300-350 grams of protein, not including food. That is what you need to do if you want to put on any meaningful weight.

You want calories but you want them to be as clean as possible.

Every meal should have a lean protein, a complex carb/vegetable and the protein shake.

For example, a good solid meal could be 2 scoops of whey at 130 cal each, 14 oz skim milk that it gets mixed with, 10oz of chicken breast, 1.5 serving of sweet potatoe/brown rice and 1.5 serving of a green vegetable.

That meal would be around 800 CLEAN calories with a ton of protein. Yes that is a big plate of food, if you can't eat like that every meal I don't know what to tell you.

I would also like to see some steak in there somewhere, a food with a TOn of protein and calories to go with it. Got a little fat depending on the cut but we are not worried about that right now. Substitute the chicken in the above meal with 8oz of steak and we are over 1000 calories.

It is extremely hard to get the amount of calories you need eating good food, not impossible but hard. I would take that cheat meal you eat every day and do it every other day, or once every three days preferably days you work out.