Diet Analysis

EvilEvo · 01-28-2008, 02:17 PM

Been a member for quite some time, not sure if I've ever posted before though

I need some criticism on my diet, let me know what you guys think...

Stats:

Age 23
Weight 160
Height 5'8"

Been lifting consistently for quite a few years with extremely gradual results so I'm turning to you guys to help me bulk. I want to gain weight, plain and simple. I'm a hardgainer! Here's my diet.

Breakfast

Oatmeal
Bagel
Fish Oil

Snack (3 hrs. later)

Yogurt
Granola bar
Fruit

Lunch

Pasta
Meat

Snack (3 hrs. later)
Pre-workout

B12 Instant energy (with a bit of creatine)
2 pc. grilled chicken
Salad

PWO
One scoop serious mass with water
Multivitamin

Fire away...

Namo · 01-28-2008, 02:58 PM

Quote:

Originally Posted by EvilEvo

Been a member for quite some time, not sure if I've ever posted before though

I need some criticism on my diet, let me know what you guys think...

Stats:

Age 23
Weight 160
Height 5'8"

Been lifting consistently for quite a few years with extremely gradual results so I'm turning to you guys to help me bulk. I want to gain weight, plain and simple. I'm a hardgainer! Here's my diet.

Breakfast

Oatmeal
Bagel
Fish Oil
WHERE IS THE PROTEIN???? add eggs

Snack (3 hrs. later)

Yogurt Ditch, and replace w cottage cheese
Granola bar Ditch gronala bars completely, replace w/oatmeal or different complex carb
Fruit

Lunch

Pasta
Meat What kind? how much?

Snack (3 hrs. later) What kind of snack? add a protein/fat/carb source

Pre-workout

B12 Instant energy (with a bit of creatine)
2 pc. grilled chicken
Salad

PWO
One scoop serious mass with water
Multivitamin

Add one more meal here, containing protein and fat (tuna and almonds, something to that effect)

Fire away...

Answers in bold

EvilEvo · 01-28-2008, 03:23 PM

Ok, so far I am planning on adding 3 eggs to breakfast with a whey protein shake, moving oats to 2nd meal.

As far as the type of meat, I'm always changing it up with either roast beef, meatballs, or ground beef.

Forgot to mention that I have a PB&J before bed.

EvilEvo · 01-29-2008, 08:56 AM

EvilEvo · 01-29-2008, 11:25 PM

Today went like this...

BREAKFAST
3 eggs
bagel
1 cup 2% milk
fish oil caps

3 HRS. LATER
Oatmeal
1 pc. grilled chicken

LUNCH
Pasta (ricotta cheese filled raviolis)

Chicken
Orange

3 HRS. LATER
Pasta (3 ricotta cheese stuffed shells)
Salad
Banana

PWO SHAKE (1 Scoop ON Serious Mass)

1 can tuna
PBJ sandwich
multivitamin

Namo · 01-30-2008, 10:10 AM

Getting better, also try to add more vegetables. (esp the green kind)

**IainDaniel** · 01-30-2008, 10:19 AM

What are the total cals there?

What was your diet like prior to this?

EvilEvo · 01-30-2008, 02:06 PM

My diet prior to this was basically eat when I'm hungry. I did eat healthy and tried to make 6 meals per day but since I was not as dedicated as I am now that was not a concern. All in all, I pretty much ate the same foods minus the tuna, eggs, fruits, and nuts.

I'm not sure of the total calories because the pastas don't have nutrition facts nor does the chicken. I will have to search around and get an estimate. I will post that next.

**IainDaniel** · 01-30-2008, 02:12 PM

Check Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com

It is important to understand what you are putting into your body.

How many cals do you think you increased from your previous diet. What was your weight doing with your previous diet?

EvilEvo · 01-30-2008, 02:52 PM

Thanks for that link, I appreciate it.

As for my weight, I have simply been maintaining it for quite some time now. Now that I've totalled my calories, I must have been eating around 2,000 calories a day, maybe less, previously. I thought I was eating enough to gain, but here is the count for yesterday:

2700 CALS
174.9 PRO
60.6 FAT
363.3 CARB

EvilEvo · 01-30-2008, 11:20 PM

1 egg white
2 whole eggs
Plain bagel
1 cup milk

1 cup oatmeal
Banana

(5) Ravioli
Chicken
Cauliflower
Orange

8oz. Pasta
1 cup milk

Salad
Banana

PWO Shake
1 can tuna
PBJ Sandwich
Almonds

Totals
Calories 3500
Protein 175
Carbs 542.2
Fat 61.6

**IainDaniel** · 01-31-2008, 08:15 AM

Quote:

Originally Posted by EvilEvo

1 egg white
2 whole eggs
Plain bagel
1 cup milk

1 cup oatmeal Not a complete meal (Protein, Fats)
Banana

(5) Ravioli
Chicken
Cauliflower
Orange

8oz. Pasta Not a complete meal (protein)
1 cup milk

Salad Not a complete meal (protein fats)
Banana

PWO Shake
1 can tuna
PBJ Sandwich
Almonds

Totals
Calories 3500
Protein 175
Carbs 542.2
Fat 61.6

Lacks Veggies, Healhy Fats.

Try to balance your meals more.

That is a big jump in Cals from 2000 Cals. Progressively work your way up there, to find a number that works. You could be adding more fat then you want to your frame.

KentDog · 01-31-2008, 04:34 PM

Iain said it first, but I am agreeing that you should work on balancing your meals more in both calories and macronutrients (some of your meals lack protein and fats). Do you always work out at night?

EvilEvo · 02-01-2008, 12:48 AM

Yes, my work schedule allows me to work out at night only.

I am working on adding more vegetables and proteins to my meals. I added a piece of grilled chicken, spinach, and corn to some meals today

Shadowcam · 02-01-2008, 07:53 PM

Keep it simple and balanced. Protein+complex carbs+essential fats+vegies.

EvilEvo · 04-17-2008, 03:07 PM

Well about 4-5 months into this, I reached 174 pounds with minimal fat gain. However, I realized it is DIFFICULT to maintain eating this much for this long. I had trouble keeping up and dropped to 168 within a short months time. I am trying to bounce back!

Irons77 · 04-17-2008, 03:15 PM

Keep it up

EvilEvo · 06-02-2008, 10:29 AM

I want to thank everyone that helped me clean up and balance my diet!!! I am currently sitting at 182 lbs. I eat well balanced meals, usually about six times a day and I feel better than ever. I am going to try and bulk until I hit about 20% BF, and then cut. Does this sound reasonable? Being an ectomorph, the fat should come off pretty easily, right?

01-28-2008, 02:17 PM	#1
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	Diet Analysis Been a member for quite some time, not sure if I've ever posted before though I need some criticism on my diet, let me know what you guys think... Stats: Age 23 Weight 160 Height 5'8" Been lifting consistently for quite a few years with extremely gradual results so I'm turning to you guys to help me bulk. I want to gain weight, plain and simple. I'm a hardgainer! Here's my diet. Breakfast Oatmeal Bagel Fish Oil Snack (3 hrs. later) Yogurt Granola bar Fruit Lunch Pasta Meat Snack (3 hrs. later) Pre-workout B12 Instant energy (with a bit of creatine) 2 pc. grilled chicken Salad PWO One scoop serious mass with water Multivitamin Fire away...
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

01-28-2008, 03:23 PM	#3
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	Ok, so far I am planning on adding 3 eggs to breakfast with a whey protein shake, moving oats to 2nd meal. As far as the type of meat, I'm always changing it up with either roast beef, meatballs, or ground beef. Forgot to mention that I have a PB&J before bed.
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

01-29-2008, 08:56 AM	#4
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	Ttt
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

01-29-2008, 11:25 PM	#5
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	Today went like this... BREAKFAST 3 eggs bagel 1 cup 2% milk fish oil caps 3 HRS. LATER Oatmeal 1 pc. grilled chicken LUNCH Pasta (ricotta cheese filled raviolis) Chicken Orange 3 HRS. LATER Pasta (3 ricotta cheese stuffed shells) Salad Banana PWO SHAKE (1 Scoop ON Serious Mass) 1 can tuna PBJ sandwich multivitamin
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

01-30-2008, 10:19 AM	#7
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 16,113	What are the total cals there? What was your diet like prior to this?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-30-2008, 10:10 AM	#6
Namo DP Elite Join Date: Nov 2007 Location: Massachusetts Posts: 146 Blog Entries: 1 Photos: 1	Getting better, also try to add more vegetables. (esp the green kind)

01-30-2008, 02:06 PM	#8
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	My diet prior to this was basically eat when I'm hungry. I did eat healthy and tried to make 6 meals per day but since I was not as dedicated as I am now that was not a concern. All in all, I pretty much ate the same foods minus the tuna, eggs, fruits, and nuts. I'm not sure of the total calories because the pastas don't have nutrition facts nor does the chicken. I will have to search around and get an estimate. I will post that next.
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

01-30-2008, 02:12 PM	#9
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 16,113	Check Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com It is important to understand what you are putting into your body. How many cals do you think you increased from your previous diet. What was your weight doing with your previous diet?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-30-2008, 02:52 PM	#10
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	Thanks for that link, I appreciate it. As for my weight, I have simply been maintaining it for quite some time now. Now that I've totalled my calories, I must have been eating around 2,000 calories a day, maybe less, previously. I thought I was eating enough to gain, but here is the count for yesterday: 2700 CALS 174.9 PRO 60.6 FAT 363.3 CARB
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

01-30-2008, 11:20 PM	#11
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	1 egg white 2 whole eggs Plain bagel 1 cup milk 1 cup oatmeal Banana (5) Ravioli Chicken Cauliflower Orange 8oz. Pasta 1 cup milk Salad Banana PWO Shake 1 can tuna PBJ Sandwich Almonds Totals Calories 3500 Protein 175 Carbs 542.2 Fat 61.6
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

01-31-2008, 04:34 PM	#13
KentDog College Grad Join Date: Feb 2005 Location: USA Posts: 2,884 Photos: 3	Iain said it first, but I am agreeing that you should work on balancing your meals more in both calories and macronutrients (some of your meals lack protein and fats). Do you always work out at night?

02-01-2008, 12:48 AM	#14
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	Yes, my work schedule allows me to work out at night only. I am working on adding more vegetables and proteins to my meals. I added a piece of grilled chicken, spinach, and corn to some meals today
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

02-01-2008, 07:53 PM	#15
Shadowcam Registered User Join Date: Jan 2008 Location: Australia Posts: 80	Keep it simple and balanced. Protein+complex carbs+essential fats+vegies.

04-17-2008, 03:07 PM	#16
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	Well about 4-5 months into this, I reached 174 pounds with minimal fat gain. However, I realized it is DIFFICULT to maintain eating this much for this long. I had trouble keeping up and dropped to 168 within a short months time. I am trying to bounce back!
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

04-17-2008, 03:15 PM	#17
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 837	Keep it up
	Soreness is weakness exiting the body.

06-02-2008, 10:29 AM	#18
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	I want to thank everyone that helped me clean up and balance my diet!!! I am currently sitting at 182 lbs. I eat well balanced meals, usually about six times a day and I feel better than ever. I am going to try and bulk until I hit about 20% BF, and then cut. Does this sound reasonable? Being an ectomorph, the fat should come off pretty easily, right?
EvilEvo Bulking Join Date: Mar 2005 Posts: 29	01-01-08...........Current 5'8.5"................5'8.5" 158 lbs..............182 lbs. ~9% BF.............~14% BF

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