Critique my diet please

**Alaric** · 03-15-2004, 11:05 PM

17 years old
5’11
167 lbs
Bulking, with a 40/40/20 – P/C/F Ratio

Daily Caloric Intake: 4000 cals
Daily Protein Intake: 400g
Daily Carb Intake: 400g
Daily Fat Intake: 90g

Daily Schedule (Training Days):

6:45 am – Wake up
7:25 am – Meal 1 - Breakfast
9:35 am – Weight Training Workout
10:35 am – Meal 2 - Post Workout Shake
1:30 pm – Meal 3
2:00 pm – Afternoon Nap
4:00 pm – Meal 4
6:30 pm – Meal 5
9:15 pm – Meal 6
9:45 pm – Sleep

Meal Breakdowns

Beside each meal name, I will have a range (goal) for how my p/c/f intake for that meal. I may be off by a couple grams overall though. Ratios are always (P/C/F)

Meal 1 – (67 grams protein, 117 grams carbs, 15 grams fat)
2 Whole Egg - 148 calories (12.4 / 0.6 / 10)
9 Egg Whites – 150 calories (31.8 / 2.4 / 0)
4/3 Cup of Oatmeal w/ 4tsp Splenda – 500 calories (20.8 / 84 / 8)
1 Large Apple – 110 calories (0.5 / 29 / 0.360)
10 Baby Carrots (95g) – 35 calories (1 / 10 / 0)

Totals = 943 Calories (66.5 / 126 / 18. 36)

Meal 2 – (67 grams protein, 117 grams carbs, 10 grams fat)
4 slices of white bread - 360 calories (12 / 68 / 4)
2.5 Scoops ON Whey – 275 calories (57.5 / 7.5 / 4.5)
1 Large Apple – 110 calories (0.5 / 29 / 0.360)
4 Strawberries – 44 calories (0.8 / 7 / 0.4)
10 Baby Carrots (95g) – 35 calories (1 / 10 / 0)

Totals = 927 Calories (71.8 / 121.5 / 9.26)

*I'm using white bread, because it has a higher GI index and will shuttle it into my system faster postworkout.

Meal 3 – (67 grams protein, 67 grams carbs, 13 grams fat)
1 1/3 -Cup Brown Rice – 290 calories (6 / 61 / 2.1)
9 oz chicken (before cooking) – 281 calories (58.8 / 0 / 3.1)
1 Cup broccoli – 30 calories (2.5 / 6 / 0.3)
1 tsp flax oil – 60 calories (0 / 0 / 6.8)

Totals = 541 Calories (67.3 / 67 / 12.3)

Meal 4 – (66 grams protein, 67 grams carbs, 13 grams fat)
1 1/3 -Cup Brown Rice – 290 calories (6 / 61 / 2.1)
9 oz chicken (before cooking) – 281 calories (58.8 / 0 / 3.1)
1 Cup broccoli – 30 calories (2.5 / 6 / 0.3)
1 tsp flax oil – 60 calories (0 / 0 / 6.8)

Totals = 541 Calories (67.3 / 67 / 12.3)

Meal 5 – (66 grams protein, 20 grams carbs, 20 grams fat)
2.65 scoops ON WHEY – 275 calories (60 / 8 / 4.9)
2 tbsp heavy Whip Cream – 103 calories (0.6 / 0.8 / 11.2)
4 Strawberries – 44 calories (0.8 / 7 / 0.4)
5 baby carrots - 17 calories (0.5 / 5 / 0)

Totals = 456 calories (62.3 / 20.4 / 16.5)

Or
10oz lean meat/chicken – 312 calories (65.3 / 0 / 3.4)
1/3 cup of brown rice – 72 calories (1.5 / 15 / 0.5)
1 tbsp flaxseed oil - 120 calories (0 / 0 / 13.6)

Totals = 504 calories (66.8 / 15 / 17.5)

Meal 6 – (66 grams protein, 0 grams carbs, 21 grams fat)
3 Whole Egg - 276 calories (18.6 / 0.6 / 21)
9 Egg Whites – 150 calories (31.8 / 2.4 / 0)
2 oz Lean Roast Beef – 100 calories (18 / 0 / 3)

Totals = 526 calories (68.4 / 3 / 24)

*************************************************
w/ Meal 5a
Daily Totals: 3934 Calories (403.6 / 404.9 / 92.72)

w/ Meal 5b
Daily Totals: 3982 Calories (408.1 / 399.5 / 93.72)

**Jodi** · 03-15-2004, 11:07 PM

Nice work!!

Looks EXCELLENT!!!!

I would add a bit more EFA's in though. How bout some fish oil?

**Alaric** · 03-15-2004, 11:10 PM

Thanks jodi, that was pretty fast, I was trying to fix up the eye candy a bit lol. I only have flax oil, I don't take fish oil cause I hate seafood, and don't want anything to do with it. Just having the word "fish" in its name wants to make me

**Jodi** · 03-15-2004, 11:12 PM

Fish oil is a far superior EFA than flax.

The fish burps go away after a few days and you no longer taste them.

How could you not like seafood? I would kill for seafood

**Alaric** · 03-15-2004, 11:13 PM

Hmm, in that case if I can find them in capsule form I might decide to take 'em. I was thinking about dropping it to 2 eggs in meal 6, and putting in a tsp of flax or fish oil (if i can find them)

**Premo55** · 03-15-2004, 11:23 PM

Yeah, I think you should take your protein down a bit and replace with more EFAs. Otherwise, that's an excellent diet, your metabolism must be rocking, though, hah.

Peace.

**Alaric** · 03-15-2004, 11:27 PM

well, you guys have just convinced me to pick some up tomorrow. I found the capsules, and I'll be buying 'em tomorrow. Premo, its so true, I love being 17 yet hate it at the same time. It gets annoying when you get hungry in the middle of class even though you just ate 45 minutes before!

**Premo55** · 03-16-2004, 08:40 AM

Dude, one thing that is crucial, you are waiting TOO long from PWO shake to PWO meal 2, those meals should be spaced an hour- an hour and a half apart.

Peace.

**atherjen** · 03-16-2004, 12:15 PM

Way to go on working out an awesome diet! impressive!!!

I agree with Premo - get your post workout MEAL in sooner!

**Alaric** · 03-16-2004, 02:13 PM

Hey thanks for the comments premo and atherjen, the thing is though that my daily schudule is wrapped around my school schudule. Honestly, I agree with you completely Premo I would love to get my PWO meal 2 in quicker, but my teachers are bitches about eating in class (just because our classroom is in a computer lab). I've got 3 minutes to move inbetween class, and the most I could probably down while moving is the brown rice and cup of broccoli, but there's no way I can finish 9oz of chicken in 3 minutes whlie walking to class

**Alaric** · 03-16-2004, 02:14 PM

Enough with the excuses though, I'll try and think something, maybe sneak a MRP into class or something.

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