Thread: Not sure what my diets doing for me.(help me out)

ask built, juggernut, although hes training for competition. or curt they know all about dieting.

Originally Posted by Burgertime09

First post whoooppp. So i'm about 5'9 167 (according to my digital scale) solid with pretty low body fat, 6 abs are clearly visible. Im just not too sure what this diet is doing for me. Maintaing, slowly building just muscle? I dont think im eating enough at all to be considered on a bulk phase.

Im just estimating because im not positive on everything but I think this is somewhat accurate.

6am: Protein Shake(1 scoop. 95 calories. 20 grams protein.2 grams carbs. fat free basically)

6:30am: 1 cup Oatmeal(160 calories. 7 grams protein. 29 grams carbs. 3 grams fat.) 6-8 ounches chicken. ( 200 calories. 30 grams protein. 2 grams fat 3 grams carbs)

9:30am: Protein shake( 2 scoops. 190 calories. 40 grams protein. 4 grams carbs. fat free basically). One apple. (60 calories? 20 grams carbs?)

12pm: 1 cup Oatmeal (160 calories. 7 grams protein. 29 grams carbs. 3 grams fat.) 8 ounces chicken breast. (220 calories. 40 grams protein. 5 grams fat. 3 grams carbs.)

1:30pm: Protein Shake (1 scoop. 20 grams protein. 95 calories.)

2:00pm: GYM

4 30pm post workout: Protein Shake3 scoops. 280 calories. 60 grams protein. 7 grams carbs. 1 gram fat.)

6:00pm: 10 ounces turkey( 300 calories 45 grams protein. 6 grams fat. 2 grams carbs.) broccoli30 calories. 4 grams carbs. 1 gram protein.

9:00pm: Natural peanut butter. ( 1 tablespoon. 89 calories. 7 grams fat. 5 grams protein. 4 grams carbs.)

End day totals (1874 calories. 274 grams protein. 106 grams carbs. 27 grams fat.)

Now that i typed that out it seems pretty exreme on the protein haha. but what do yall think this would do for me? And im on the weights pretty dam hard for a solid hour and a half and i usually run a mile afterwards.

Supplementing with hemorage black pre workout and T-bomb 2.

First of all, if bulking is your goal, you're eating far too little.

I cut at approximately 2,700 calories. You need to seriously up the calories.

Secondly, your macros are way out of whack. Let's assume as you say you're very lean. Let's just be generous and estimate your LBM at 160 lbs. Going on the high end of the 1-1.5g protein/lb - LBM you would need approximately 240g protein a day. So, while it's not terrible on a bulk to get more protein than you need, you could if it's easy decrease that a little bit.

More importantly, your carbs are low and fat is drastically low. Carbs you want to aim for anywhere from 1-4g/lb - LBM. This depends on how you like to bulk. Nevertheless, you'll probably find you'll need more than 106g. That amount leaves you few sources, as a typical day of veges when bulking can give you 25-45g carbs alone. If you're eating any fruit or milk on top of that that quickly adds to the total, and those sources are simple sugars, which are less productive for bulking. Where's the pasta, bread, bagels, rice, oats, etc? You need fuel.

Your fat is dangerously low if you expect to undertake intensive weight training. You need plenty of fat not just for general health but for athletic improvement. Fat is crucial in energy and hormone production -- especially testosterone. Avoid trans fats, take saturated fat, but keep it to 10% or less of daily calories, take good amount in polyunsaturated, and emphasize monounsaturated fats. The richest source is extra virgin olive oil, which is also calorie-dense. Seeing as how you need to increase calories AND fat, I'd immediately start supplementing with olive oil. I take 5 tablespoons in the morning. That alone is about 600 calories, 60g fat, 55 or so of which is monounsaturated. Eggs are also an excellent mono fat source, but don't ditch the yolk, as it contains half the protein and most of the egg's micronutrients.

Third and last, you're obtaining too much of your protein from protein powders. I counted 180g out of 270, 65% of your daily protein. That means approximately 38% of your daily calories comes from protein powders. This isn't necessairly going to hurt you, but your body will respond better to whole foods. This means avoiding processed, packaged foods. It may be convenient to eat cereals, bars, and powders, but no diet market trend will ever trump real food. My rule of thumb is no more than 1/5 daily protein from powders. And, when you DO use powders, use them strategically. I presume you're using the same mixture throughout the day. However, different blends are intended for different usage. If you have an isolate, which is my guess, it's best used immediately following training.

Refer to the stickies in the diet section, revise your diet, recalculate your macros, and then come back with an update.