what you think about this!?

[borkach]

Hey, here is my new diet, i just want to know if its a good diet lol so critique it.!!! Thanks!!


Cal/protein/carbs/fat

Meal 1:
4 Eggs, , 2 cup oatmeal, 4 peanut butter tbls.
904 /45.28 /76/ 44

Meal 2:
chicken 200g and vegies

490/ 49.7/ 0/ 30

Meal 3:
weight gainer

572/ 32/ 140/ 14

Meal 4:
1 Can of Tuna, chicken 200g

730/ 101/ 2/ 30

Meal 5:
4 peanut butter tbls, chicken 200g.

866/ 65/12/ 62.

Meal 6:
weight gainer

572/ 32/ 140/ 14




TOTALS ~~~~~

Calories:~ 4134

Protein: ~327

Carbohydrates: ~177

Fats: ~200

[--->>405<<---]

Hey, here is my new diet, i just want to know if its a good diet lol so critique it.!!! Thanks!!


Cal/protein/carbs/fat

Meal 1:
4 Eggs, , 2 cup oatmeal, 4 peanut butter tbls.
904 /45.28 /76/ 44

Meal 2:
chicken 200g and vegies

490/ 49.7/ 0/ 30

Meal 3:
weight gainer

572/ 32/ 140/ 14

Meal 4:
1 Can of Tuna, chicken 200g

730/ 101/ 2/ 30

Meal 5:
4 peanut butter tbls, chicken 200g.

866/ 65/12/ 62.

Meal 6:
weight gainer

572/ 32/ 140/ 14




TOTALS ~~~~~

Calories:~ 4134

Protein: ~327

Carbohydrates: ~177

Fats: ~200

interesting thats for sure.. u need to start with ur stats and goals: age,wt,height,bf% ..... u wanna put on muscle and are a hardgainer or what man?? diet needs alot of work either way..

[borkach]

im 167lbs 6' tall bf around 9 -7%

i guess im a hardgainer lol what should i change in my diet?

[borkach]

oh and im 20

[--->>405<<---]

thats a good question LOL.. ur kind of out of my area.. i would however trade with u if given the opportunity LOL... ill leave it to guys that know more about bulking than i do..

just on a guess ur fats could/should prob come down and ur carbs should go up..

also ur gonna need to include ur workout schedule.. what ur trying to do... what kind of lifting ur doing.. sets/reps/weight etc... how many days/week ur lifting.. if ur doing any cardio..etc.. need alot more info..

and like i said before what ur goals are.. also the 7-9%bf number.. how did u arrive at that??? have u been tested or r u fairly lean and just guessing???

[borkach]

here is my training routine
Training

Monday - Chest
Bench press – 5 sets x 6 – 10
Incline Bench press – 5 sets x 6 – 10
Flyes – 3 sets x 15 – 20
Dumbbell Pullover – 3 sets x 6 – 10

Tuesday - Legs
Squats – 4 sets x 6 – 10
Leg press – 4 sets x 6 – 10
Leg extensions – 4 sets x 6 – 10
Lunges – 4 sets x 6 – 10
Calves – two machines 3 sets – failure

Wednesday – Back
Deadlift – 4 sets x 6 – 8 superset with Pull ups 4 sets x 6 - 10
One arm dumbbell row – 3 sets x 8 - 10
Bent over row – 3 sets x 8 – 10
Pull down – 3 sets 10 – 12

Thursday – Shoulders
Dumbbell press – 4 sets x 6 – 8
Arnold press – 4 sets x 6 – 10
Bent over lateral raises – 3 sets x 6 – 10
Upright row – 3 sets x 6 – 10
Lateral raises – 3 sets x 6 – 10

Friday – Arms
All superset
Triceps pressdowns – 4 sets x 8 – 10, Barbell curls - 4 sets x 8 – 10
Skull crushers - 4 sets x 8 – 10, incline (ez bar) curls - - 4 sets x 8 – 10
One arm tri extensions - - 4 sets x 8 – 10, concentration curls - 4 sets x 8 – 10
Dips till failure 2 sets, dumbbell curls till failure 2 sets


im a football player so i do a good amount of cardio too. measured bf by calipers but ive always been pretty lean, crazy metabolism. i just wanna get to 200lbs one day haha thats my goal.

[--->>405<<---]

Hear ya bro.. So ur pretty active and young and have a high metabolism..,. All good things well based at 9% bf and activity level of 1.55(5 days/week) ur tdee=2881cals/day.. From wat uve told me i would bet 3500cals/day would be a decent place for u to start.. The diet u posted .. Have u been following it? Have u been eating 400cals/day yet or is that just what ur proposing? Shoot u may even qualify for the elusive 1.75 activity multiplier LOL...

Say u do 3500cals/day.. And run a 40/40/20 PRO/CARB/FAT split.. Thatd put u eating 350gP/350gC/78gF per day...

So based on that u can see where ur current proposed diet is a bit off.. Like i said im just guessing.. Bulking is not something ive done yet.. Im still trying to cut down bf..

However i think the numbers i gave u r a decent start until someone else chimes in.. U may wanna try to put together a diet based on these numbers and then depending u may have to do some adjusting.. Keep ur carbs complexats,brn rice,yams... Keep ur meats lean:chikn fish lean steak/burger

Break ur protein evenly between 5-6 meals.. Depending when u lift keep a good amt carbs for pre w/o and PWO.. With 350g per day u could prob eat the carbs split into 6 meals as well at 58g per meal..

As for ur fats see where they end up after totaling up ur carbs and protein and then u can supplement with natty PB and EVOO and fish oil...

I think this would at least give us something to work with.. Ur gonna be eatn a good amt of food my man!

[borkach]

ive been following my old diet which was 3500 calories a day and 350g protein, and not significant amount of carbs tho. but most of the calories and protein came from food not protein/weight gainer shakes. So i had a problem, i ate 8 times a day, for about half a year.....its fkcn crazy to do everyday things when eating every two hours lol so thats why i included a few more weight gainer shakes.... i had really good gains. but what i noticed is that i stopped gaining weight, so thats why i wanna change my current diet to this one. So you saying i should include more carbs? what are the best foods for getting carbs?

[--->>405<<---]

yeh def more carbs.. now keep in mind like i said i am not very knowledgeable when it comes to bulking .. i have a limited understanding ... basically it was explained to me like this.. ur body is a house.. protein is the material... carbs are the workers... so u need both.. fat is good too in moderation but now ur getting over my head LOL... until someone better equipped than me comes along if i were u id put together a diet consisting of 350g protein/350g carbs/ 78g fat...

carb wise: oats(not instant sugary crap but the kind with the quaker on the cover ),sweet potatoes, brown rice are all great carb sources! id stay away from pasta and crackers and breads(although u may get away with whole wheat bread but i dont eat it i go with whats proven to work which r the 3 i just told u),,, u could prob also include a certain amt of fruit as well such as banana PWO and maybe blueberries and raspberries in the am...

so ur diet should look something like this:

meal1: pro/carb(oats and fruit)
meal2: pro/carb/veggie
meal3: pro/carb/veggie
LIFT
meal4: pro/carb(could include banana plus oats)
mela5: pro/fat/veggie
meal6: pro/fat(if necessary)

i dont know what time u lift but u could bump up ur carb intake preworkout and post workout and reduce it to scale for 2 of the other meals not around ur workout.. that way u get xtra energy before u lift and rite after...

[borkach]

thanks for your help man! i appreciate that! ill include more carbs for sure, maybe ill get a carbs powder or something to make it easier for me lol

[--->>405<<---]

thanks for your help man! i appreciate that! ill include more carbs for sure, maybe ill get a carbs powder or something to make it easier for me lol

NNNNNNNNNNNNNNNNNOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! have some real food for goodness sake man !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[Papiriqui]

nnnnnnnnnnnnnnnnnooooooooooooooooooooooooooo!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Have some real food for goodness sake man !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

x2 ^^