Diet Critique Please

[dupminxhere]

Alright - it's not far off from the sample diet but, here it goes. Also, I'm doing this as a weight gainer.

Daily Calories Needed: 2367
Weight: 141
Age: 18

WORKOUT - Flaxseed oil tablet, creatine

Meal 1: Pro/Carb
8 Egg Whites, 1 cup oats, 1 scoop whey protein, 1 cup grape nuts

62g Protein, 153g Carbs, 7g Fat

Meal 2: PWO Nutrition
2 scoops whey protein/80g Dextrose, Flaxseed oil tablet, multivitamin

40g Protein, 80g Carbs, 0g Fat

Meal 3: PPWO
Boneless Skinless Chicken Breast, 1/2 cup brown rice, 4 slices 100% Whole Wheat Bread

70g Protein, 64g Carbs, 3g Fat

Meal 4: Pro/Fat
[iffy on this one - most likely needs some work] 1 packet of turkey/beef lean meat with 2 slices Whole Wheat Bread and 1/4 cup swiss cheese

20g Protein, 31g Carbs, 8g Fat

Meal 5: Pro/Carb
Chicken Breast, 1 cup brown rice

55g Protein, 58g Carbs, 3g Fat

Meal 6: Pro/Fat
2 cans of tuna[Tune Patty-style! wooo], 1 Tbsp full fat mayo, green beans, Flaxseed oil tablet

60g Protein, 2g Carbs, 13g Fat

Meal 7: Pro/Fat
1 packet of turkey/beef lean meat with 2 slices Whole Wheat Bread and 1/4 cup swiss cheese, 2 Tbsp PB/2 Slices Whole Wheat Bread

35g Protein, 39g Carbs, 53g Fat

Meal 8: Before Bed
3 Scoops Whey Protein

60g Protein, 15g Carbs, 7.5g Fat

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*deep breath* ok - I'm ready for some constructive criticism.

[dupminxhere]

Any suggestions? Lol

[dupminxhere]

Lol, anyone got anything for my diet? Tips, anything! =P

I'd appreciate any input before I go on too long doing something wrong.

[epno]

I'm no expert myself, but I can see straight off that you have too many carbs(unless you're a competitive endurance athlete), not enough protein, and need more EFA's. I started out with flaxseed oil gel caps, but it takes 14 of the ones I have to get 1 Tb Flaxseed oil, so it's better to just buy the flaxseed oil from your local health food store. Your diet composition will depend on your goals. See the bulking and cutting diet sticky's found at the top of the diet forum. There's lots of good information there. At 18, you shouldn't be doing AAS yet, because your body is naturally producing the highest hormone levels you'll see during your life. I've read that growing isn't done until after 23 years of age. See the workout forum for suggestions on how to accomplish that. Then if you've maxed out your natural potential you could consider adding something in.

[dupminxhere]

Alright thanks - I'll go buy that then, lolz.

I'll look up some good foods that have some more EFAs. I haven't gone to AAS yet, natural for now. Is it good to be on a diet like the sample diet even if you're not on AAS?

Thanks man for all your suggestions!

[soulstealer]

Alright thanks - I'll go buy that then, lolz.

I'll look up some good foods that have some more EFAs. I haven't gone to AAS yet, natural for now. Is it good to be on a diet like the sample diet even if you're not on AAS?

Thanks man for all your suggestions!

Man..... Your 141lbs obviously you have trouble gaining weight dont worry about the paticulars 20g of EFA's if your already getting some of your fats from unsaturated isnt goona make that much of a difference your trying to gain weight so I would say you hit the nail on the head enough protein for growth enough fat for maintaining bodily functions and a sht load of carbs for cals/glycogen..... the only reason you would restrict your carbs and switch to efa's is if your holding alot of fat or gaining fat.... if thats not the case eat away... looks like a pretty solid diet to me...

Just make meal 3 about a 1/2 hour after your PWO meal 2

Maybe switch your carb sources from breads to potatoes/rice/pasta as they wont bloat you as much... you'll be able to eat more...If your worried about fiber do what I do.. beans with the rice tons of fiber and some extra protein =P

[dupminxhere]

Thanks, man. That's great news. I did something right for once! =P

Alright - I wrote that down. I will eat two meals in that study hall now.

Yeah - school makes it hard sometimes. What's funny is - I find myself in the bathroom stall eating meal 5, haha. I heat it in the morning so it saved SOME of it.

Thanks for the positive news, man. Appreciate it.