njdevil13

can you guys critque my diet. this is my first time doing a nice clean bulk. any feedback would be awesome. thanks. im 5'6 170 pounds. maintence is prob around 2500 cals a week.


meal one-big meal of my day
one cup oats with half cup 1percent milk and half an apple
protein shake
maybe 1 whole grain slice of bread with 1 TBSP PB

33 grams protein
84 grams carbs
15 grams of fat

snack(midmorning)-protein bar/energy bar
20 grams protein
36 carbs
6 fat
(im thinking of buying a new one, theres too many simple carbs here for my liking)

lunch
2 turkey sandwhiches on whole grain bread
1 serving of cashews

about 30 grams protein
56 carbs
14 grams fat


after school meal(2:30 PM)
1 cup oats with 1/2 cup 1 percent milk and half an apple
2 normal eggs 5 egg whites

70 carbs
42 g protein
16 grams fat

dinner
chicken breast
2 medium size sweet potatoes or 1 large sweet tato.
1 TBSP smart balance butter
spinach salad

65-70 carbs
42 grams protein
12 grams fat


preworkout meal
1 cup oats, 1/2 cup 1% milk, 1/2 apple
1 banana
5 egg whites
3 TBSP cashews

100 grams carbs
24-30 grams protein
16 grams fat

postworkout meal
3 pieces white bread
2 tsp jam
add a banana?
2 scoops of whey

61 carbs
46 grams of protein

bed time-1/2 cup cottage cheese
15 grams protein

ReelBigFish

I would say that all looks good except that the apple and banana out of your pre/w.o meal and but the banana in your PWO meal. Lose the bread and jam pwo and use some oats, or if you follow a pwo spike get some dextrose and maltodextrin and use half of each of your desired amount. like 45g. of each. And for pre-bed i would maybe add in a tbls of PB or fats to slow down the digestion. And for your midmoring snack if you can get some real food there that would prob. be better but if not then according to most, detour bars are the best, or you could make your own. there are many recipes on here, all you have to do is search.

njdevil13

thanks alot for the advice, i was thinking of buying the detour bars, i tried one today and they are really good! i might have to use these bars becuse i cant really eat food during the day at highschool, they almost have you in chains.

XcelKrush

Way too much fat preworkout, ditch the cashews or eat them before bed with your cc. Your postworkt meal- if your going to consume starch post w.o. just eat some good whole grain bread. But Get some fast digesting carbs too like the banana or apples are good too.

Age-16
Weight-164
BF %-10<_<12
National*Professional*Paintball-Players*League Novice Division.

Emma-Leigh

Looks ok. It depends on how picky you want to be.

A few things -

1. try to balance your meals a little more. Some of them have huge amounts of food and others are not enough.

2. I would get some better fats in your diet - at the moment you do not have a lot of omega-3 fats. Walnuts, linseeds fatty fish and fish oil caps are good for this.

3. You need vegetables.


I would ditch the bread, but otherwise good.

Protein bars are mostly junk. Make your own, have a real meal or make a MR shake up (oats, protein powder, PB).

Not enough food here either, I would increase the size of this meal a little.

Lots of bread here - I would dump it and go for a better carb (eg: brown rice, sweet tato).

You want a little more protein here too - 30g is not enough (esp if some of that is from your bread).

Add some vegetables too.

Not too bad.

Fine - I would swap the butter for something better (eg: olive oil or walnuts oil). Make sure you have lots of vegetables.

Dump the fats pre-workout. You don't want them here. I would increase the protein too (throw in a few more egg whites).

I would take the banana out from here and put it post-workout.

Dump the bread and jam. Have skim milk, banana and oats for carb sources.
Whey is good.

You want more protein here - increase it to 1 cup and add some healthy fats.

njdevil13

thanks alot! you guys are amazing.

XcelKrush

Hey, I know exactly what you mean. Im a sophmore and its a killer to try and eat at correct times during school. I always grab a detour bar in the morning because teachers dont really want you to eat in class lol.

Age-16
Weight-164
BF %-10<_<12
National*Professional*Paintball-Players*League Novice Division.

ReelBigFish

yeah i hated it last year but im a senior this year and i get out after 1st. m,w,f and after 2nd, tues. and thurs. i have 1.5 hr classes so it works out perfect.