Thread: Diet Check

List it meal by meal.

Originally Posted by noahfor

Hey, can anyone critique this diet. I'm 5'8, 160 lbs. This diet is for my first serious bulk. I'm not sure about bodyfat. Here is a pic:

http://tinypic.com/jfgcw2.jpg

Cottage Cheese 1.5 cups
Oats 3 cups
Milk 4 cups
Peanut Butter 3 tbs
Chick Peas 1 cup
Egg White 3 whites
Egg Whole 1 whole
Chicken Breast 1 breast
Tuna 1 small can
Spinach
Green Beans
Whey Powder

Totals: Cal 2917 Fat 92 30% Carb 275 34% Protein 247 36%

Calculated using fitday.com. The protein powder, spinach, and green beans were not included in the calculations, but I'll be having 2 scoops of powder and some sugar 4 days a week. Thanks.

this is not a diet.. this is a list of food

If you write it out like a diet we may be able to give you a little more help -

eg:
meal 1:

Meal 2:

PWO:

Meal 3:



In regards to your picture and your goal to bulk.... You may want to reconsider. The last thing you want to do is bulk when your BF% is high (anything over about 15% for a bloke) - and yours would be higher than this.

You would be better off sitting where you are and training/eating well - till you recomp a little and then aim to add more mass.

well bro, more carbs shoot for 2-3g per lb of weight and only 1-1.5 g protein, something like: 190g protein, 360g carbs, 80g fat= 2920 cals

split between 6 meals
each meal is to be, 31.5g protein, 60g carbs, 13.5g fat= 490 cals

doesnt have to be exact but close.

if you cannot gain from this up the cals 500 cals a week until you start gaining. then when the gaining slows again up then 500 a week again until you are ready to cut or maintain. good luck.

9 a.m: 1 banana, 1 cup oats, 1.5 cups milk, 1.5 tbs peanut butter, .5 cups cottage cheese

11 a.m: 3 egg whites, 1 whole egg, 1 cup oats

1 p.m: 1 cup chick peas

3 p.m: 1 scoop whey, 1 scoop sugar

Workout

4 p.m: 1 scoop whey, 1 scoop sugar

5 p.m: 1 banana, 1 cup oats, 1.5 cups milk, 1.5 tbs peanut butter, .5 cups cottage cheese

7 p.m: 1 chicken breast, package of spinach

9 p.m: 1 small can of tuna, package of green beans

11 p.m: .5 cups cottage cheese

Why the sugar preworkout? Definitely not the best choice.

What is the breakdown of this?

Totals: Cal 2917 Fat 92 30% Carb 275 34% Protein 247 36%

That includes one extra glass of milk that I didn't list in the meals, but I'm sure I could throw it in somewhere. It also doesn't include the whey, the sugar, the spinach, and the green beans.

Why no sugar? Here is what someone on another site said, who I trust has good information:

"So ... two scoops of whey with dextrose pre-workout, folks."

I can't afford dextrose, so I figured I'd just use white sugar.

Plus this from t-nation article:

"Applying this principle, liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001)."

I just assumed that included some sort of sugar.

But I really have no idea myself.

Is my bodyfat really too high to bulk. I don't really care about leanness. I just want to be big and strong.

Here is another pic: http://tinypic.com/jfgaj4.jpg

Thanks.

Why are you eating so many small meals??

You would be better off combining a few of them and balancing your intake better through the day...

Also - you need vegetables!!!

And - if you do not include half the food you are eating into your cal range then you are not eating that calorie range!

Originally Posted by noahfor

9 a.m: 1 banana, 1 cup oats, 1.5 cups milk, 1.5 tbs peanut butter, .5 cups cottage cheese

[/quote]
This is ok - but I would decrease the milk to 1 cup....

11 a.m: 3 egg whites, 1 whole egg, 1 cup oats

Move this meal out to 12 pm and add healthy fats and vegetables. I would have the chick pea's here and the oats clower to the workout...

1 p.m: 1 cup chick peas

3 p.m: 1 scoop whey, 1 scoop sugar

Have 1 meal here - about 1 hr before you workout (~ 2pm I imagine). And dump the sugar (it is crap - esp. before a workout). Instead have the oats and a scoop of whey here... I would also add some fruit and 3 fish oils.

Workout

4 p.m: 1 scoop whey, 1 scoop sugar

Sugar is not the same as dextrose. Dextrose = pure glucose/high GI/High insulin response
Sugar = sucrose = half fructose and half glucose = much less of a GI/insulin response

You would be better off with:
1 scoop whey
1 cup skim milk
some dextrose - if you can't afford it you can use brewers sugar or just get yourself some sweet tarts or smarties (the candy ones) these are 100% dextrose and will do EXACTLY the same thing...

5 p.m: 1 banana, 1 cup oats, 1.5 cups milk, 1.5 tbs peanut butter, .5 cups cottage cheese

Not the best... USe the milk (1 cup though) immediately PWO... Leave the banana and the oats, but I would add a better protein source (eg: tuna, chicken) and some vegetables as well.

The PB is fine.

7 p.m: 1 chicken breast, package of spinach

9 p.m: 1 small can of tuna, package of green beans

Combine these meals and have them at about 8pm... About 30g protein (either the chicken or the tuna), the spinach and the beans + some healthy fats (eg: olive oil).

11 p.m: .5 cups cottage cheese

I would have 1 cup and add some healthy fats (eg: almonds + 3 fish oils).

Thanks for the advice. I will make the changes. I'll probably just get some dextrose. It's alot cheaper than I thought it was. Also, I was only eating so often because I had heard other people say to eat every two hours. Thanks.

Originally Posted by noahfor

Thanks for the advice. I will make the changes. I'll probably just get some dextrose. It's alot cheaper than I thought it was. Also, I was only eating so often because I had heard other people say to eat every two hours. Thanks.

Yea - if one is bulking they tend to eat every 2 hours but even then it's a lot more than what you're eating every 2 hours. If one is maintaing, cutting, or recomping every 3 hours is what most people do.

Ok, here is the updated one:

9 a.m: .25 cups cottage cheese, 1 banana, 1 cup milk, 1.5 tbs peanut butter, 1 cup oats

12 p.m: 3 egg whites, 1 whole egg, 1 cup chick peas, .5 oz almonds, 5 oz. broccoli

2:30 p.m: 1 cup oats, 1 scoop whey, 1 apple

3:00 p.m: workout

4:00 p.m: 1 scoop whey, dextrose

5:00 p.m: .25 cups cottage cheese, 1 cup milk, 1 banana, 1.5 tbs peanut butter, 1 cup oats

8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 9 fish oils

~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds



Totals: 3513 kcal, 117 fat 32%, 384 carbs 38%, 247 protein 30%

This include everything except the dextrose.

Here is a better pic. Is there anyway you can estimate bf%? I appreciate all the help.

http://tinypic.com/view/?pic=jhsos2

Originally Posted by noahfor

Ok, here is the updated one:

9 a.m: .25 cups cottage cheese, 1 banana, 1 cup milk, 1.5 tbs peanut butter, 1 cup oats

12 p.m: 3 egg whites, 1 whole egg, 1 cup chick peas, .5 oz almonds, 5 oz. broccoli

2:30 p.m: 1 cup oats, 1 scoop whey, 1 apple

3:00 p.m: workout

4:00 p.m: 1 scoop whey, dextrose

5:00 p.m: .25 cups cottage cheese, 1 cup milk, 1 banana, 1.5 tbs peanut butter, 1 cup oats

8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 9 fish oils

~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds



Totals: 3513 kcal, 117 fat 32%, 384 carbs 38%, 247 protein 30%

This include everything except the dextrose.

Here is a better pic. Is there anyway you can estimate bf%? I appreciate all the help.

http://tinypic.com/view/?pic=jhsos2

What's with all the oats? I like oats as much as the next person. But don't you like rice, sweet potato, yams? You don't need 9 fish oils caps at 160 lbs. Use 6 and take 2-3 at a time a few times a day rather than all at once.

Originally Posted by noahfor

Ok, here is the updated one:

Here is a better pic. Is there anyway you can estimate bf%? I appreciate all the help.

http://tinypic.com/view/?pic=jhsos2

hmmm 15-20% maybe. But, I'm not sure.

Originally Posted by cha

What's with all the oats? I like oats as much as the next person. But don't you like rice, sweet potato, yams? You don't need 9 fish oils caps at 160 lbs. Use 6 and take 2-3 at a time a few times a day rather than all at once.

Well, I like sweet potatoes , but not yams . The problem with those things is that you have to prepare them . Oats can just be thrown into the blender. Maybe I'll substitute some bran in for the oats. I just hate cooking. Pretty much everything in the diet is raw or pre-cooked. Only the chicken needs to be cooked. Plus, the reason for the two identical meals is that it's a shake. I can drink half at one time and half at another.

BF wise?? Hard to say... May be around 15% ish...

And, personally, I think it is way too much food. At 160 you shouldn't need 3500 cals (by the way - dex = 4 cals per gram... and 1/3 cup ~ 75g = 300 cal.. )

I would cut the fat down to about 80g - which would shave ~330 cals off your total... I would also cut some of the carbs from your meals so you can have these in your PWO shake (with the dex)...

If you could get it back to ~2800-3000 cals, then this would be a better place to start.

Originally Posted by noahfor

9 a.m: .25 cups cottage cheese, 1 banana, 1 cup milk, 1.5 tbs peanut butter, 1 cup oats

Decrease the PB to 1 scoop.
I would consider decreasing the carbs and spreading them through the day a little more (there is around 95g in this meal)...
Complete protein is not all that high (7g in the cheese and 12 in the milk) - you would be better off increasing this..
Make sure the milk is skim too.

12 p.m: 3 egg whites, 1 whole egg, 1 cup chick peas, .5 oz almonds, 5 oz. broccoli

This is fine although I would increase complete protein and cut chick-peas down to 0.75 cups.

2:30 p.m: 1 cup oats, 1 scoop whey, 1 apple

I would swap the apple here - you want something more like a banana so close to working out - the apple is too slow on the up-take..

3:00 p.m: workout

4:00 p.m: 1 scoop whey, dextrose

This is fine - although I would add skim milk. Something like:
1 scoop whey
40g dex
1 cup skim milk

That will give you ~52g carbs - which is ~0.33 x your weight... If you really wanted, having up to 0.5g carbs is an option...

5:00 p.m: .25 cups cottage cheese, 1 cup milk, 1 banana, 1.5 tbs peanut butter, 1 cup oats

Decrease PB to 1 tbs.
I would also decrease carbs (spread them into PWO).
Increase complete protein too...
Skim milk...

8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 9 fish oils

This is good - although, as it was said, you could get away with 6g fish oils and I would spread them through the day...

~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds

This is fine - although you would be better off with the pineapple pre-workout (or PWO even) and having the apple or some berries here...

If you're using canned pineapple as apposed to fresh, just make sure its not laden with syrup - that stuff is loaded with extra sugar.

I made the changes, and planned out a whole week. I'll refrain from posting it. I'm still eating the pineapple; I can't eat cottage cheese without it, no syrup though. Just wanted to thank you for the help, I'll let you know how the bulk goes in about 4 months(not that I think you really care).