Diet feedback, please. [Forum Archive]

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Diet feedback, please.

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Posted by: BulkMeUp

Hello

Would appreciate any/all feedback on my bulk diet detailed below. Sorry if it looks unreadeable, but there was no option to attach an excel file to the post.

Stats -
Present weight : 165
Height : 6"
BF : 26% (according to my home weighing scale. i know these things are not accurate, but at least i can use it to track my progress).
LBM : 122

Carbs : 323g (Approx 1.96g/total weight)
Fat : 66g (Approx 0.4g/total weight)
Protein : 241g (Approx 1.46g/total weight ; approx 1.98g/LBM)
Total cals : 2745

Note: M#4 is different on traning days vs non traning days. The above overview is based on non a traning day.

Thanks

M #1 cals carb fat pro
250ml skimmed milk 91 13 0.5 8.8
250ml oats (raw measure) 342 60 6 12.6
1 scoop (35g) Whey Protein 132 4.7 1.9 24
TOTAL 565 77.7 8.4 45.4
Total in Calories consumed 568 310.8 75.6 181.6
Percent Makeup 100.00% 54.72% 13.31% 31.97%

M #2
250ml rice 131 28 0 3
100g chicken 210 0 10 28
1pear 51 13 0 1
250ml veg 12 2 4 1
TOTAL 404 43 14 33
Total in Calories consumed 430 172 126 132
Percent Makeup 100.00% 40.00% 29.30% 30.70%

M #3
8 egg whites (Naturegg) 125 0 0 25
1 tb peanut butter 113 3.3 9 4.6
350ml skimmed milk 136 19.5 0.75 13.2
2slices bread 220 39 3.5 9
TOTAL 594 61.8 13.25 51.8
Total in Calories consumed 573.65 247.2 119.25 207.2
Percent Makeup 100.00% 43.09% 20.79% 36.12%

M #4(Non traning day)
2slices bread 220 39 3.5 9
1 scoop (35g) Whey Protein 132 4.7 1.9 24
TOTAL 352 43.7 5.4 33
Total in Calories consumed 355.4 174.8 48.6 132
Percent Makeup 100.00% 49.18% 13.67% 37.14%

M #4(Traning Day)
2 tbsp (60ml) pasta sause 48 7 1.6 1.4
2 tbsp dextrose 72 18 0 0
Pasta (85g dry weight) 307 63 1.4 11
1 scoop (35g) Whey Protein 132 4.7 1.9 24
TOTAL 559 92.7 4.9 36.4
Total in Calories consumed 560.5 370.8 44.1 145.6
Percent Makeup 100.00% 66.16% 7.87% 25.98%

M #5
250ml peas 120 22 0 8
250g potato 136 32 0 2
1tb light caesars dressing 30 3.2 1.8 0.2
1banana 105 27 0 1
1can tuna 146 0 1.8 32
TOTAL 537 84.2 3.6 43.2
Total in Calories consumed 542 336.8 32.4 172.8
Percent Makeup 100.00% 62.14% 5.98% 31.88%

M #6
1 whole egg 35 0.6 1 5
1Tbsp olive oil 126 0 13 0
2caps cod liver oil 20 0 2.3 0
250g Cottage Cheese 112 12.2 5.2 30
TOTAL 293 12.8 21.5 35
Total in Calories consumed 384.7 51.2 193.5 140
Percent Makeup 100.00% 13.31% 50.30% 36.39%

GRAND TOTAL 2745 323.2 66.15 241.4
Total in Calories consumed 2853.75 1292.8 595.35 965.6
Percent Makeup 100.00% 45.30% 20.86% 33.84%

Posted by: aztecwolf

are you sure you have 26% bf at only 165 lbs. because if so i would concentrate more on cutting a little excess weight, to do that you would need to decrease overall caloric intake with a majority of it coming from carbs, you can also cut down the protein a tad too

Posted by: BulkMeUp

Thanks aztecwolf

The 26% is according to my home bodyfat/weight scale. I am aware that these things are not accurate, but supposidly consistant. Hence i am using it to track progress rather than believe the actual bf. In May last year i had a more accurate check done. I was about 150-155 with a bf of 16%. So i think now i am probably around 20%.

I did a 3 month (aug-oct03) bulk cycle but not with 6m/day. Then again with 6m/day (mar-may04) but my overall diet wasnt up to the mark. This is the first time i have decided to go all out and pull out all the stops. But i am concerned about putting on too much fat in the process and hence this post to critique my diet.

I would prefer to bulk a bit more (for the next 2-3 months) before cutting as i dont have a lot of lbm at present. Let me know if you feel otherwise. Also i guess the creatine would account for a higher bf due to water retention. right?

Thanks for the input about the pro. I did get the feeling that it was on the higher side. Maybe i could leave out the milk in M#3 as that meal has the highest amount of pro? That would bring it down from the daily total of 241 to 228. If not i would be intrested in any suggestions to get a more suitable diet.

Thanks again

Posted by: aceshigh

dont listen to home bodyweight /fat scales there allways wrong

Posted by: BulkMeUp

I posted this thread almost 2 years ago and got a set of calipers since then.

I also found that my bf scale is off by 10 points. So when i adjust for that number, the result is near the caliper result.

Posted by: Tough Old Man

Quote:

Originally Posted by aztecwolf

are you sure you have 26% bf at only 165 lbs. because if so i would concentrate more on cutting a little excess weight, to do that you would need to decrease overall caloric intake with a majority of it coming from carbs, you can also cut down the protein a tad too

I agree about the carbs, but disagree with lowering the protein. Keep that protein way up there. Hell I have a min of 500 grams of protein a day and weigh 248 lbs

Posted by: NeilPearson

Quote:

Originally Posted by Tough Old Man

I agree about the carbs, but disagree with lowering the protein. Keep that protein way up there. Hell I have a min of 500 grams of protein a day and weigh 248 lbs

Too much protein... you would be getting more than enough protein if you cut your protein intake by half.

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