Stats: I'm 18, male, 145 pounds, 5'5", and was wondering if there are any flaws with my clean bulking diet.
This was what I am eating today:
Meal 1 - approx. 10:00 AM
4 oz. lean ground beef
1/2 medium tomato
1 whole egg, 5 egg whites
2/3 cup old fashioned oatmeal
1/2 cup blueberries
6 medium sized strawberries
1 TBSP flax oil
Meal 2 - approx. 1:00PM
8 oz. chicken breast
1/2 medium tomato
2/3 cup old fashioned oatmeal
1/2 cup blueberries
6 medium sized strawberries
1/3 cup almonds
Meal 3 - approx. 4:00 PM
1 can of tuna fish
1 1/2 TBSP mayonnaise
2/3 cup old fashioned oatmeal
1/2 cup blueberries
6 medium sized strawberries
Meal 4 - approx. 7:00 PM
4 oz. lean ground beef
1/2 medium tomato
1 whole egg, 5 egg whites
2/3 cup old fashioned oatmeal
1/2 cup blueberries
6 medium sized strawberries
1 TBSP flax oil
Meal 5 - approx. 9:30 PM
70g turkey breast
1 whole egg, 5 egg whites
2/3 cup old fashioned oatmeal
1/2 cup blueberries
6 medium sized strawberries
1/3 cup almonds
Meal 6 - approx. 12:00 AM
2 scoops protein powder
2 1/2 TBSP flax oil
(On non-workout days I have so much fat because I have the fat calories replace carb calories, as per w8's advice)
Today was however a non-workout day for me, on workout days I move the protein shake to about meal 4, right after I workout and have an insulin spike with double the carbs, but no fat, and have no carbs in my last meal and double the fat.
I basically have these same protein sources everyday, and just move around the beef, turkey, chicken, tuna, and eggs depending on what I feel like having at that meal.
I know I should eat more vegetables and normally at least strive to have two turkey salads in the day filled with leafy green vegetables.
I also occasionally switch out the oatmeal for rice or a sweet potato if I am up to making it, but the majority of the time I stick with the old fashioned oats
Also, for each meal as far as macronutrients, I try to get at least 40g protein, 40g carbs, and 17-20g fat. If I go over a little I don't really worry though since this is a bulk, and the carbs are slow-burners.
So... any advice?
Posted by: w8lifter
It looks good...however 2.5 tbsp flax in the shake is a little excessive, keep it to 4 tsp's or 1 tbsp + 1 tsp....which equals 20 grams fat.
Posted by: Chest Rockwell
Looks good but like you said you need more veggies.
Do not hesitate to stuff a ridiculous amount of fiberous green
veggies down your throat at any of your meals.
Oatmeal is good but variety and constant change is just as
important in the kitchen as it is in the gym.
Mix up your carb selections if you can.
Try to eat several sources of complex carbs
at each meal instead of just one or two.
Posted by: LrdViperScrpion
Awesome thanks!
Definitely gonna work on getting in plenty of fibrous vegetables, and I'll try adding different carb sources in each meal, it's just soooo much work.
Posted by: mama's boy
You might be going overkill on the fruit, nearing 100 grams a day! You can only store so much of it (in your liver) so be careful.
I would cut that in half (or more) and replace the remaining 50-75 carbs with more oatmeal or some rice. I would also move these additional carbs to your post workout meal to help promote anabolism and storage.
Posted by: crackerjack414
I agrea variation is key, u might try to eat some differnt kinds of protein and carb sources. U might give barley a shot its some good stuff. Salmon is also realy good. Are you avoiding dairy for a reason? some do. U can try adding some cottage cheese with some oats and berrys. What sups are taking? I recomend creatine glutamine and zma. U could also throw in a good multi vitamine.
Posted by: LrdViperScrpion
I am specifically avoiding dairy, because I am both lactose intolerant, and because of the numerous health problems that dairy seems to be the cause of.
As far as supps, I don't take anything other than protein shakes, a multivitamin, and CLA, because for the most part, I am trying to do this as naturally as possible, so I definitely don't want to take Creatine, even though I know my gains will not be quite as good.
Posted by: crackerjack414
glutamine is all natural it is just a free form amino acid. No harm in that. I understand where u are coming from though. Best of luck and dont let this thing become to much of an obsession like it is for some of us. What are your maxs at any way iam19 5'6 148 bench 270 squat 450 dead 450 clean 240
Posted by: LrdViperScrpion
Glutamine you are absolutely right about, the main reason I don't use that is because it is kind of expensive. As far as maxes, I don't really know since I never check max, but I'm pretty sure it's not anywhere near you. 450 on deads??? I can barely do two sets of 195, for 4-6 reps, before my arms just completely give out. My squat max is probably only in the 300s, I still am not entirely sure what a clean is, and bench I would hope is around 210 or so, but I have no idea.
Posted by: LrdViperScrpion
And the warning is a little late, I've already become obsessed with weightlifting and health in general.
Posted by: crackerjack414
hey there is alot worst things you can be doing. Hell I gave up drinking for this sport. It is great thing, enjoy it but dont let it stop you from having fun. My problem was I became way to obsessed wth it. You need a cheat day every once in a while. Go out with oyu friends and have fun. If u need Glutamine try gnc; twin labs is going out of busines and I picked up a 500g tub of glutamine for around 15$.