Diet critique please!

[Latchdaddy]

I'm 28 years old. 6'1", 235 lbs. About 15 percent bf. Here is about what I eat/intake daily.

Breakfast: 10 oz egg whites.
8 oz bordens high protein 2 % milk.
3g DAA
3g Noxivol
1 granola thins bar
1 activia yogurt high fiber

Meal 2: 4 oz jack mackerel
1 pkg breakfast on the go granola
3 wheat thins crackers
1 kiwi fruit

Meal 3: 4 oz chicken breast
1 medium apple
2 tbsp natural peanut butter

Meal 4: 4 oz turkey breast
1 string cheese
1 pkg Planters NUTrition nut mix
1 kiwi fruit

Meal 5: 4 oz mackerel
4 wheat thin crackers
1 string cheese
3 oz blueberries

pre workout: 1 scoop DYMATIZE ELITE extended release XT

During workout: 1 scoop SIZEON in 1/2 gal water

Post workout: 1 1/2 scoops GNC Amplified wheybolic extreme 60

Meal 6: whole wheat noodles
6oz lean ground beef
Tomato puree

Before bed: 8 oz bordens high protein 2% milk

Wake up to piss: 8 oz bordens high protein 2% milk

[canadian-bacon]

To much milk. Add some sweet potatoes, oats and green veggies.

[canadian-bacon]

There is probably more wrong with your diet. But without the macros it's hard for people to actually critique your diet.

[Latchdaddy]

Yeah after typing it, I can see it's too much milk. Don't realize it when you're actually doing it. So, I'm really pressed on time. Work a LOT. Pregnant fiancé, too. Lol. Ok I can get the sweet potatoes in. Prob around lunch. And PTA around breakfast. Spinach Greens at dinner. Any other tips and suggestions??

[Latchdaddy]

I have plain Greek nonfat yogurt. It's high protien. Would it suffice before bed?

[canadian-bacon]

The cheese would prob have to go too. Lots of dairy in that diet

[canadian-bacon]

And you didn't mention if you were bulking/cutting/maintaining. Need the macros. Plus you should know TDEE.?

[Latchdaddy]

Ok. Help me out with something then. That is realistic for the man who works a solid 12 hr shift daily lol. Thanks.

[Latchdaddy]

Right now I'm trying to bulk up as much as I can before starting a cycle. I know muscle memory. So I should be able to get back up to 255 in a not-so-long period of time. Then start a cycle. I see now that I've written it that my diet is high in fat. But I respond well to fat, as long as it's not out of control. When I was at my best I was on a high fat/ high protein/ low carb diet. Stats were 255lbs at 12%. I wanna be 240 at 8%. And I know realistically, this will probably take a good solid 6 months of training and proper nutrition. And I'm all ears to any suggestions anyone may throw my way.

[canadian-bacon]

If you like precooking and eating your meals cold. Sure! Why not. Lots of guys will cook and prepare their meals on the weekend for the work week.

[Latchdaddy]

Yeah. I try doing that. But winds up being a lot of time cooking. So mostly noe just wake up an hour early, chug some egg whites and prepare my food for the day. Kinda of the top of my head. I guess if I sat down and actually planned it out it would be a lot healthier huh? I'm not bad tho. I hardly ever cheat. And tell me this. In my opinion, I work out for a solid 6-8 weeks, 5 days a week. Then I take a COMPLETE week off from working out. But have a very strict diet in the week off. When I come back, I feel like, AND LOOK, like a complet monster in the gym. Look bigger. Feel stronger. Is it just in my head or is it so? Does the week off actually help me in my gains??

[canadian-bacon]

Its not only what eating right. It's about amount too. Cause you could be losing or gaining. Someone else should help you from here. I don't want to give you info that I am unsure of.

[Latchdaddy]

Ok. Thanks a lot. I appreciate it.

[Latchdaddy]

Bump

[Back In Black]

Can you list macro's for each of your meals.

Also your goal?

[Latchdaddy]

By my calculations, theyre like this.
Meal 1: 52/26/13
2: 38/27/32
3: 35/25/24
4: 42/24/30
5: 43/35/32
Pre: 21/4/2
During: 10/17/0
Post: 40/24/4
6: 58/50/20
Milk: 20/8/4

Jeez that's a lot lookin at it. Totals 359/220/185.
Im trying to bulk. Build lean mass. And get ready for a bulk/lean cycle in a couple months.

[Back In Black]

Man, you'll end up 20%bf or above within 8 weeks!!!!! Then you'll be too high for a successful cycle. Even at 15% you are probably too high. How was your % checked?

Your choice but I would probably cut for 6 weeks, get down to about 10-12%. Hit maintenance for a couple of weeks before you cycle.

Your food choices, as pointed out, are pretty poor too. Sorry.

Honestly I would probably look at 60g carbs in each of meal 1, pre and post workout. 50g protein each of the 6 meals and 8-9g of fat each meal too. Add in some veggies too and that's give you about 2400cals.

Thoughts?

[Latchdaddy]

Right on. I never counted into it like that. Looks bad. Cut out the dairy and it'll be a lot better. A lot of fat was from the fish also. And I'll start adding in veggies. Spinach, broccoli, sweet potatoes and oats. Replace some stuff. If you don't mind could you revise mine, or tweak it for me? See what you clme up with? I train hard in the gym. Burn a lot of calories. I usually complete between 16-22 working sets always less than 45 minutes, depending on the body part. It is a form of HIT training. Kinda my own routine though. And swim in the lap pool and run sprints in the water for 20 minutes 3 times a week. Weights 5 times a week.

[Back In Black]

Right on. I never counted into it like that. Looks bad. Cut out the dairy and it'll be a lot better. A lot of fat was from the fish also. And I'll start adding in veggies. Spinach, broccoli, sweet potatoes and oats. Replace some stuff. If you don't mind could you revise mine, or tweak it for me? See what you clme up with? I train hard in the gym. Burn a lot of calories. I usually complete between 16-22 working sets always less than 45 minutes, depending on the body part. It is a form of HIT training. Kinda my own routine though. And swim in the lap pool and run sprints in the water for 20 minutes 3 times a week. Weights 5 times a week.

Don't have time to do it for you but your carbs should come from oats, sweet potatoes, yams, brown ric. Protein from egg whites, lean cuts of beef or pork, chicken, turkey, fish etc. Veggies -brocolli, cauliflower, asparagus, sprouts, spinach, cabbege. Fats from fish oils, seeds.

That list isn't exhaustive but should be the mainstay of your foods.

Post something up and I'll take a look.

16-22 sets in 45 mins is alot. WHat is your theory behind that level of sets in such a short time?

[Latchdaddy]

Bump

[Latchdaddy]

I don't really have a theory behind it. I just go for FEEL. And that feels good to me. Muscle exhaustion has always been my nest way of training to gain the moat amount of muscle and strength from week to week. Ans I don't mean full exhaustion. I mean for example, I do incline dumbbell bench. Warm up with 95's. Do another set with 95's. Then jump up to 140's for a set of 10, which I'm struggling to get 10. Then 1inute rest and drop to 125's. Same thing. Struggle with 10th rep. 1 minute rest drop to 115's. Barely get 8. Drop em and immediately grab the 95's and get 6 more reps in. Then on to the next exercise with the same routine. It works for me. Just depends on how I feel though. I uses to be a fat ass. I weighed 300 lbs at probably 35% bodyfat. Couldn't even tie my shoes without getting light headed. Got sick and tired of it. I was always good at basket ball. Even as a fat kid. So I started playing more and more for the cardio. Fullcourt. And adding in pushups and bench dips and body weight squats. And a decent diet. (quit drinking and smoking). And in 6 months I was down to 193 lbs. Lost 107 lbs. Seriously. No joke. In 6 months. I was still at about 15% bf at that weight. Lost a lot of muscle along with the fat. So I started reading muscle and fitness magazine and flex. Read every word from cover to cover. LOVED IT. I wanted to look like those guys. So i started working out with the guys. (I was in prison during this time, mind you. For undisclosed reasons.) I started working out and eating to bulk up. Started out benching about 185 for 10 reps. Couldn't even so a pull up, so I did pulldowns. Worked my way up to body weight and finally started getting pullups in on my own. In one year off of diet and whey alone, I went from 195 to 240 lbs. And down to about 13% bf. I had the bug. And over the next three years I gained onother 15 lbs to 255 and got down to 10% bf. All naturally. Everyone though I was juiced up. Couldn't believe I grew that much in a short period. And I kept it. Maintained it. My natural testosterone was so high and piqued that I started male patter baldness without the juice! Seriously. Pissed me off. But I looked good. Lol. And, I did that sort of training I mentioned above, which I picked up and incorporated into my own, from the magazines I read and learned from. I've been on again and off again on the training for the last 2 years now. Down to 235 lbs and back up to 15% bf. I wanna have that bug I had back then. (I'm no longer in prison and have a BIG BOY job now. Plus a wife and kid on the way). So it kinds makes it hard to stay motivated between them and my job. Find time even. I work in the oilfield which restricts my time away from her already, so when I have time off I like to spend it with her as much as I can. But I am finding my way back in the gym mote often now. I've been everyday this week. Already worked my chest, back, and legs. I'm gonna stick with it and get my prison body back. Lol. But anyways!!!! Thanks for the help and info on the macros. I never added them like that. Here is what I am eating today.

Meal 1: egg whites 35/0/0
Oatmeal 8/30/8
8 oz juice /0/24/0
Coffee

Meal 2: turkey breast 20/7/7
Planter's NUTrition nuts 9/2/22
Blueberries 0/10/0

Meal 3: whey shake 40/12/2

Meal 4: chicken breast 24/3/13
String cheese 6/1/6
Sweet potato 2/32/0

Meal 5: whey shake 40/12/2
Medium apple 0/20/0

Pre: whey 20/6/1

During: SIZEON 10/7/0

Post: whey 40/12/2

Meal 6: chicken breast 30/4/8
Brown rice 4/31/0
Veggies 4/6/0

Before bed: plain greek yogurt 23/9/0
8 oz. Milk 10/14/5

Totals 325/240/76

I sat down and planned it out when I got home from work and made it and had it ready for today.

[Latchdaddy]

Bump

[Back In Black]

That's about 3000 cals. So you decided to bulk?

Btw can you stop always bumping. We have jobs, families and other commitments and can't always reply the same day let alone within a few hours.

[Latchdaddy]

I Counted it close to that. Being 235 lbs I don't think it's really bulking. I guess lean bulking? Cuz I think that TDEE chart is bs. I know I burn more than 2000 calories total in a day. I guestimate I burn 700-800 in my workout, and probably another 700-800 from the afterburn and my metabolism being yoked up. More like burning 3000. IMO. and my bad, I work too, just hard to find my post and check it when everyone is bumped ahead of me. Just trying to keep up with my post lol. Calm down. Wasnt rushing anyone. I do appreciate the help tho. I believe something around these guidelines will help me put on a quality 10 lbs in the next 4-6 weeks.

[Back In Black]

Well I was chilled til you told me to calm down! Good luck with your new diet hope it takes you where you want!

[Latchdaddy]

Lol. Thanks man. I appreciate te help. A lot. You've opened up my eyes to the "counting" theory. And I believe it will help me in my goals. Again, thanks.