thajeepster

im bulking... heres my diet on workout days...

M1 : 1 scoop whey, 1 banana
M2 : PWO Shake : 1 cup skim, 3/4 cup oats, 1 banana, 1 scoop whey
M3 : 1 cup oats, 1 cup berries, 8 Egg Whites
M4 : 1/4 cup (pre cooking) Brown Rice, 1.5 cup veggies, 5-6 oz chicken breast, .5 tbsp oil, .5 tbsp pb
M5 : 1.5 scoops Milk/Casein/egg mix, 1.5 oz dry roasted almonds
M6 : 2 cup veggies or large salad, 5-6 oz chicken breast or lean beef or fish, 1 tbsp oil (olive/enova)
M7 : 300g cottage cheese (1%), 2 tbsp PB

6 fish oils throughout the day

Totals 3000 cals, 265g carbs, 295g protein, 95g fat ... this is for a 5-10 165lber going to 185 (eventually )

Off days i drop meals 1 and 2, have a larger bowl of oats at breakfast, and add in one more shake.

Thoughts?

I used to eat alot more with less fat, but i was constantly bloated and full... the addition of more fats is making it much easier for me to get my cals in.

I know its alot of protein... but i feel my body responds better to it than it does to tons of carbs. however i dont skimp on em around my workout.

Emma-Leigh

My thoughts - This is fine.

Protein is not massively excessive... But you still don't need that much and you are going to be making it harder for you to gain the weight.

If you do not like the carbs then why not try isocal? At 3000 cals that would be 110g fats, 250g carbs and protein. So that would be a much more sensible 1.5g x weight for protein (and carbs) and would still allow you those calorie dense fats.



ps: add fats to meal 3 (post-post workout) and some vegetables (even if it is 2 stalks of celery) to meal 5.

thajeepster

hows about an apple to meal 5... and a little less protein. Is that a decent enough prewo, because i eat it at like 515am and workout by 545. I dont like training with my stomach stuffed. and i eat 2 fish oils with meal 3. Please note that alot of my protein 40g worth comes from veggies and grains. im only getting in about 1.5g per lb from whole protein sources.

I could knock it down to 250g cc at my last meal, and how about 5 whites 1 whole egg to my ppwo? That should knock off about 10-15g.

aceshigh

yeah less protien take that advice from a guy who has an avater like that

Emma-Leigh

You could if you wanted... But I would still add some vegetables as well.

No it is not really adequate. Pre-workout is more important than post, especially if you are working out first thing in the morning. I think that the addition of natural yoghurt or skim milk would be very beneficial.

2 fish oils = 2g fat... not a lot... With the oats that is only 7g fats in that meal where others have up near 20g (last meal). I would still increase fats in this meal and increase to at least 10-15g.

In my opinion 1.25lb from whole sources is plenty (esp when in a hypercalorie state). Those 40g of other proteins are still proteins - so the amino acids can still be used...

And as I said - the protein is not too bad at the moment, but at 165 pounds you still probably do not need that much....

[1uote]I could knock it down to 250g cc at my last meal, and how about 5 whites 1 whole egg to my ppwo? That should knock off about 10-15g.[/quote]
Looks good!

thajeepster

whats that supposed to mean??? you should have seen me a couple years ago... i was about 185-190 with 20+ % bf... dropped down to a scrawny ass 140, sat there for like 2 years, and now ive gained all the way up to 165-170lbs... im quite proud of the way i look. btw, that avatar pic is from 5-6 months ago at 145-150lbs.

thajeepster

ok, tweak number 2... 40g less protein... 50g more carbs... 10g less fat... still 3000 cals.


For my morning workouts... im going to make one huge shake first thing in the morning and drink 1/3-1/2 pre, and the rest post.

M1 530/700 : PRE/PWO Shake
-2 cups skim, 1 cup oats, 2 bananas, 40g whey ... (135c/67p/8f 850 cals total)
M2 830-900 :
-1 cup oats, 1 cup berries, 5 EW, 1 Whole egg
M3 1200 :
-1/4 cup (dry) Brown rice, 1.5 cups veggies, 5oz chicken breast, .5 tbsp oil (olive or enova)
M4 1500 :
-250g cottage cheese, 1 cup berries, 2 tbsp walnuts (20g or so)
M5 1800 :
-2 cups veggies or salad, 5 oz chicken/leanbeef/fish, 1 tbsp oil or 2 tbsp pb
M6 2130 :
-1 scoop casein/milk/egg protein, 2tbsp flax seed, 1 tbsp pb or 1 cup cc with 2 tbsp pb.

6 fish oils throughout the day.

Totals 3000 cals, 315c/250p/85f .... lots of veggies and fruits and tons of healthy fats. Good right?

thajeepster

also... should i drop some of the olive/enova oils in favor of flax or efa oils? Or do you think the fish oils are sufficient along with what i have? Off days ill try and make up at least 600+ of those pre/pwo cals at meal 1, and spread the rest throughout the day.

Emma-Leigh

G'ah boy!! I said the other one was FINE!! You and your worrying!!

And why did you decrease fat?! The only think I mentioned was INCREASING fats!

That sounds like a good option.

It is fine!! The other one was fine too... As would have been 250:250:110...

Once you cover the bases (~1-1.5g protein per pound, Fish oils x 6g) then the rest is really up to individual preference, genetic tolerance and what your most comfortable with.


In terms of your fats - 6g fish oils + the stuff you are getting from your walnuts, egg, flaxseed or PB and meat will be sufficient for your EFAs. You want about 50% of your total intake to be MUFA (from olive oil and avocado) and about 30% from PUFAs (fish oil, seeds, nuts etc).

thajeepster

yeah, well most of the diet just got switched around because of your pre-wo recommendations. And i did realize that my former meal 5 had absolutely no nutrient value... so i fixed that also. Thanks emma, ill stick with this one for a while and see where it takes me. I swear you should get paid for this stuff.

Emma-Leigh

Well.... Now that you mention it... I can send you my address if you are offering!!






Let me know how it works for you too. Plus - I expect to see piccies at the end of all this - it has been a saga and a half!

thajeepster

done and done... gimme til feb, ill get up to 185.

ST240

Is it essential to have a meal containing something like cottage cheese before bedtime? I imagine you use it to slow protein absorption or something right? What should the meal before bedtime consist of?

thajeepster

slow digesting protein (ie milk, cottage cheese, casein protein, or fattier (not too fatty) meats such as lean beef, and eggs, and fiber and or fat source.

Ideally you'd have slow protein, fiber and fat, but if cutting you can probably get by with just one or the other.