Diet - How's this looking? Help :0) [Forum Archive]

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Diet - How's this looking? Help :0)

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Posted by: BlueCorsair

I posted my diet a few weeks ago, and got very little in the way of feedback - what I did get was reasonably positive. At any rate, I've tweaked it a little, crunched the calorie numbers, and have come up with what I have below.

I'm trying to bulk - Keep in mind - I'm not the "average" male here. I'm 130 pounds on average, and barely 5'7 (likely 5'6). So obviously, I don't need the calories of an "average" sized guy.

Taking as a guide from the "Guide to Cutting and bulking" by Jodi (many thanks) I picked 17 cals per/lb of bodyweight to bulk.

For a 130 pound gentleman like myself that meant I needed 2210 calories. Here's my plan, what I eat, and what it equals. 18 calories/lb (her max number given) would equal 2340 calories.

Meal #1:

- 2 Omega-3 Eggs (Chickens fed all-flax diet, eggs high in Omega 3&6, almost no saturated fat/cholesterol.)
- 2 Scoops Protein (shake - 42 grams protein)
- 2 Slice Sprouted Flax Bread

Meal #2:

- 2 Slices Sprouted Flax bread (14 grams starch, 5 grams fibre per slice)
- 60 to 100 grams corned beef/roast beef/turkey
- 1 TBS Flax Oil

Meal #3:

- 1 to 1 1/2 Scoops Protein (shake - 42 grams protein)
- 2 TBS Natural PB

Meal #4:

- 1 8 to 10 Oz. Chicken breast, no skin, BBQ'd
- 1 Turkey/Chicken Sausage (6 grams fat, 21.5 grams protein)
- 1 HUGE-ASS salad (2 1/2 or 3 cups of assorted veggies at least, low-fat Thousand Island dressing, some soy-flour "bacon bits")

AND/OR
- 1 Cup Brown Rice.
- Multivitamin

Meal #5: (This is my last meal about one to two hours before sleep)

- 1 to 1 1/2 Scoops Protein
- 2 TBS Natural PB

Caloric Breakdown:

M1: 2 egg: 180 Total: 500
1 pro: 120
2 fla: 200

M2: 2 Flax: 200 Total: 480
1 FLX: 120
Meat: 160

M3: 1.5 pro: 180 Total: 342
2 TBS PB: 162

M4: Chick: 280 Total: 630
Saus: 150
Salad: 100
Rice: 215

M5: 1.5 pro: 180 Total: 342
2 TBS PB: 162

Total: 2294 (close to 2300)
------------------------------------

My current weight: 130 lbs.

I'm no pro, and at 22 (and starting fairly late in weight lifting) I don't have half the experience of some people - but this looks pretty good to me. Excuse the "shorthand breakdown" but using the packaging of the foods I eat, and reliable sources for things that don't mention the exact calories (like chicken breasts) this is what I worked out.

So...

Any opinions?

Posted by: Jodi

Quote:

Originally posted by BlueCorsair
Taking as a guide from the "Guide to Cutting and bulking" by Jodi (many thanks) I picked 17 cals per/lb of bodyweight to bulk.

For a 130 pound gentleman like myself that meant I needed 2210 calories. Here's my plan, what I eat, and what it equals. 18 calories/lb (her max number given) would equal 2340 calories.

You can increase and go beyond 18 cal/lb if necessary. If you have a fast metabolism than your body may chew through those cals and require more for you to put on weight. Just increase slowly until you start gradually putting on a lb or 2 per week. Just don't go to fast as your body may not like that

As far as your meals, I see a bit too much protein. What ratio you doing. You shouldn't go for more than 50G protein per meal for now. Most people can't absorb more than that so the rest is useless.

How come your carbs are so low?

Posted by: BlueCorsair

Wow, that was a fast response

I'd never actually thought my carbs were that low really. Three of the five meals have at least 200 calories coming from a natural, healthy carb source. Perhaps maybe I should add 1/3 cup slow-oats to the PB/Protein shake combo?

Two meals have the flax bread, which actually is made from sprouted flax, not flour. Lots of good carbs in there, and 5 grams of fibre per slice no less. The full cup (sometimes 1.5 cups) brown rice in Meal #4 seems adequate as well.

Also, I'm on a creatine supp. which gives a pretty intense insulin spike, so I am getting a number of simple carbs (unfortunately it doesn't say how many) in between meals 1 and 2, and between 3 and 4.

If my slow-cooking oats idea works (or not) lemme know. Any other feedback appreciated! Thanks for the quick response

Posted by: Jodi

What are the totals for the day:

Total Cals
Grams of Protein
Grams of Carbs
Grams of Fat - (please break even further if possible) Grams Sat Fat, Poly & Mono.

Posted by: BlueCorsair

heh, I'm actually on my way to the gym right now, but to my closest estimate:

M1: 15 FT
42 Pro
26 carb

M2: 26 Carb
40 pro
18 FT

M3: 18-20 FT
30 Pro

M4: 52 Pro
12 FT
40 Carb

M5: 18-20 FT
30 Pro

Total Daily:
--------------

Fat: 80
Pro: 192
Carb: 98

Again, I had to go with estimates on some of the products that don't list EXACTLY what's in them - and I'm likely getting and additional good ammount of carbs (albeit insulin-spiking ones) from the creatine supplement's transport mechanism. Even without the creatine supp, my numbers should be UNDER valued, if anything - depending on how much rice I choke down for example, I'm likely adding another 20 or so right there - so I particularly had to take a fairly educated guess at the brown rice.

The only idea I have to alter the meals much (since fitting a 6th really just isn't practical for me) is changing the two PB/Shake meals by cutting back to ONE TBS PB (eliminating 18 fat from the daily total), keep the protein shake as is, and add about 1/3 of a cup of slow-cooking oats for a carb source (which would yield "X" number of additional carbs).

The protein is all lean meat (I can't often afford good beef) the carbs (except for the creatine supp) are all very high quality, and the fat comes exclusively from flax oil, flax seeds, 100% natural PB, and Omega 3& 6 enriched Eggs. Considering all the people I've seen advocating up to 2 grams/lb of bodyweight, the protein does not seem to be excessive. Fat intake is all "healthy", but one never knows - it'd be easy to chop 18 grams with my idea above.

I appreciate the need for a good macro break-down, and I'm trying to do my best on the (insert broken record player here) starving university student budget/time schedule.

Posted by: Jodi

[quote]The only idea I have to alter the meals much (since fitting a 6th really just isn't practical for me) is changing the two PB/Shake meals by cutting back to ONE TBS PB (eliminating 18 fat from the daily total), keep the protein shake as is, and add about 1/3 of a cup of slow-cooking oats for a carb source (which would yield "X" number of additional carbs).

Good, make it 1/2 - 3/4 C instead of oats and YES do take the T. of PB out while your at it

The protein is all lean meat (I can't often afford good beef) the carbs (except for the creatine supp) are all very high quality, and the fat comes exclusively from flax oil, flax seeds, 100% natural PB, and Omega 3& 6 enriched Eggs. Considering all the people I've seen advocating up to 2 grams/lb of bodyweight, the protein does not seem to be excessive. Fat intake is all "healthy", but one never knows - it'd be easy to chop 18 grams with my idea above.

I must have misread but I thought you said 60-100G of protein in one meal and I had a cow Ever look into fish oil. Its cheaper and a far superior Omega 3. Everything else looks good. Be sure to increase as needed so your gaining a stead 1-2lbs a week. you don't want to gain too much too fast or it will just be fat and I'm sure you don't want that. I would like to see an exact breakdown. Do you use Fitday?

Posted by: BlueCorsair

Sorry, I meant 60-100 grams of meat in one of the meals (meal #3 I believe). heh. I'm not crazy yet!

Never looked into fish oil, but I will now. Reccommend any particular kind? Cod liver or something along that line? How much/when?

Fitday - what's that?

Cheers for all the help!

Posted by: Jodi

Quote:

Originally posted by BlueCorsair
Sorry, I meant 60-100 grams of meat in one of the meals (meal #3 I believe). heh. I'm not crazy yet!

So I didn't misunderstand. 60-100G of Protein in 1 meal is too much. Stick with no more than 50G protein per meal

Never looked into fish oil, but I will now. Reccommend any particular kind? Cod liver or something along that line? How much/when?

Regular old fish oil capsules. I get mine at Sam's Club. 300 Caps for $6.00

Fitday - what's that?

www.fitday.com you can track your meals that way

Cheers for all the help!

One question though:

"you don't want to gain too much too fast or it will just be fat and I'm sure you don't want that."

This will sound terribly naiive, but does that mean that if I pass a certain caloric "threshold" that goes beyond my metabolisms capability (and I have no idea if mine is fast or not) that the majority of calories will go towards fat storage, rather than muscle? Or do you simply mean that the more excess consumed, the more fatty deposits I end up with on my body.

I was just wondering if you meant that at a certain point, even with lifting weights, that the body simply turns the calories to stored fat instead of muscle...

If you take more calories in than what your metabolism can handle it will get stored as fat. That is why you increase calories slowly to find how many cals you need to slowly add weight. Basically, If you go gung ho and start eating 4000 cals a day and your body doesn't use that 4000 for muscle repair and growth then it will store as fat.

Posted by: BlueCorsair

100 grams of meat doesn't seem like very much to me! 100 grams of meat doesn't equal 100 grams of protein, heh. At least not according to the label here.

I think we're just getting our wires crossed again.

At any rate, thanks for approving my diet. Means alot to me

P.S - What's your attitude on cardio during a bulk? Is two or three days a week (would be on my non-training days) of 15 to 20 minutes of HIIT be ok? Or is that counter-productive?

Posted by: Jodi

Quote:

Originally posted by BlueCorsair
100 grams of meat doesn't seem like very much to me! 100 grams of meat doesn't equal 100 grams of protein, heh. At least not according to the label here.

I think we're just getting our wires crossed again.

At any rate, thanks for approving my diet. Means alot to me

P.S - What's your attitude on cardio during a bulk? Is two or three days a week (would be on my non-training days) of 15 to 20 minutes of HIIT be ok? Or is that counter-productive?

Do you mean 100Grams as in weight?

I thought you meant 100G Protein. 100G Protein is ALOT!!

I'm not doing any cardio on my bulk

Its up to you but I don't do any

Posted by: BlueCorsair

100 grams as in weight. As in when you get butched to slice up a turkey and give you "X" grams. Nice and simple.

Is the cardio counter-productive though? That's all I really needed to know. If it's going to stop me from gaining the benefits of these extra calories, it'd be best not to do it. Since the calories burned by cardio are negligible, I was wondering if I should do it still to keep the metabolism from getting slowed down, and possibly help myself stay leaner during this "clean" bulking phase.

Posted by: Jodi

Quote:

Originally posted by BlueCorsair
100 grams as in weight. As in when you get butched to slice up a turkey and give you "X" grams. Nice and simple.

Is the cardio counter-productive though? That's all I really needed to know. If it's going to stop me from gaining the benefits of these extra calories, it'd be best not to do it. Since the calories burned by cardio are negligible, I was wondering if I should do it still to keep the metabolism from getting slowed down, and possibly help myself stay leaner during this "clean" bulking phase.

Ok good as long as you stick with 50G of Protein per meal

If you do cardio you can eat a bit more but I hate cardio so I prefer not too. Also cardio has been known to be counter-productive during a bulk due to the possibility of losing LBM

Posted by: BlueCorsair

Alrighty, that does it for my questions.

Cheers for the MEGA help here, it means alot. Not everyone is willing to be so... patient

Posted by: Jodi

Anytime

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