Hi guys - any comments on my diet would be appreciated. Im basically trying to bulk, estimated bmr ~2600 im 183cm 80kg ~20%bf? thanks
Protein Carbs Fats Total
Meal One - 5am
250g cottage cheese 30 10.3 6 215.2
40g rolled oats 4.3 24.7 3.4 146.6
100g strawberries 0.68 7.68 0.3 36.14
4g Walnuts 0.3 1.2 2.25 26.25
100g yoghurt 5.3 6 0.12 46.28
Totals 40.58 49.88 12.07 470.47
Ratios 35% 42% 23%
12km ride to work - 515am
Meal Two - 8am
1 scoop protein 24 3 1 117
Oats 8.7 38.6 5.2 236
3 Fish Oil Capsules 0 0 3 27
Totals 32.7 41.6 9.2 380
Ratios 34% 44% 22%
Meal Three - 1130am
150g cooked brown rice 4 35.5 1.4 170.6
100g chicken thighs 31 0 3.6 156.4
100g beans 1 1.25 0.25 11.25
200g Mushrooms 6.2 6.6 0.6 56.6
100g bok choy 1.5 2.2 0.2 16.6
Totals 43.7 45.55 6.05 411.45
Ratios 42% 44% 13%
Meal Four - 230pm
1 scoop protein 24 3 1 117
1 apple 0.8 16.5 0 69.2
1 cup lite soy milk 8.5 11.8 2.3 101.9
3 Fish Oil Capsules 0 0 4 36
Totals 33.3 31.3 7.3 324.1
Ratios 41% 39% 20%
12km ride home
Meal Five - Pre workout 530/6pm
100g chicken thighs 31 0 3.6 156.4
100g bok choy 1.5 2.2 0.2 16.6
200g Mushrooms 6.2 6.6 0.6 56.6
225g cooked brown rice 6 53.3 2.1 256.1
100g beans 1 1.25 0.25 11.25
Totals 45.7 63.35 6.75 496.95
Ratios 37% 51% 12%
Gym - Weights training 45/60 mins - 630/7pm
Meal Six - Post workout
1 scoop protein 24 3 1 117
Banana (120g) 1.3 27.4 0.4 118.4
30g Dextrose 0 30 0 120
1 cup lite soy milk 8.5 11.8 2.3 101.9Totals 33.8 72.2 3.7 457.3
Ratios 30% 63% 7%
Meal Seven - 930pm
100g cottage cheese 15 5.15 3 107.6
100g Plain yoghurt 5.3 6 0.12 46.28
100g strawberries 0.68 7.68 0.3 36.14
10g almonds 2 1.4 6.5 72.1
Totals 22.98 20.23 9.92 262.12
Ratios 35% 31% 34%
Total grams 252.76 324.11 54.99
Total Calories 1,011.04 1,296.44 494.91 2802.4
Ratios 36% 46% 18%
Protein Carbs Fats Total
Meal One - 5am
250g cottage cheese 30 10.3 6 215.2
40g rolled oats 4.3 24.7 3.4 146.6
100g strawberries 0.68 7.68 0.3 36.14
4g Walnuts 0.3 1.2 2.25 26.25
100g yoghurt 5.3 6 0.12 46.28
Totals 40.58 49.88 12.07 470.47
Ratios 35% 42% 23%
12km ride to work - 515am
Meal Two - 8am
1 scoop protein 24 3 1 117
Oats 8.7 38.6 5.2 236
3 Fish Oil Capsules 0 0 3 27
Totals 32.7 41.6 9.2 380
Ratios 34% 44% 22%
Meal Three - 1130am
150g cooked brown rice 4 35.5 1.4 170.6
100g chicken thighs 31 0 3.6 156.4
100g beans 1 1.25 0.25 11.25
200g Mushrooms 6.2 6.6 0.6 56.6
100g bok choy 1.5 2.2 0.2 16.6
Totals 43.7 45.55 6.05 411.45
Ratios 42% 44% 13%
Meal Four - 230pm
1 scoop protein 24 3 1 117
1 apple 0.8 16.5 0 69.2
1 cup lite soy milk 8.5 11.8 2.3 101.9
3 Fish Oil Capsules 0 0 4 36
Totals 33.3 31.3 7.3 324.1
Ratios 41% 39% 20%
12km ride home
Meal Five - Pre workout 530/6pm
100g chicken thighs 31 0 3.6 156.4
100g bok choy 1.5 2.2 0.2 16.6
200g Mushrooms 6.2 6.6 0.6 56.6
225g cooked brown rice 6 53.3 2.1 256.1
100g beans 1 1.25 0.25 11.25
Totals 45.7 63.35 6.75 496.95
Ratios 37% 51% 12%
Gym - Weights training 45/60 mins - 630/7pm
Meal Six - Post workout
1 scoop protein 24 3 1 117
Banana (120g) 1.3 27.4 0.4 118.4
30g Dextrose 0 30 0 120
1 cup lite soy milk 8.5 11.8 2.3 101.9Totals 33.8 72.2 3.7 457.3
Ratios 30% 63% 7%
Meal Seven - 930pm
100g cottage cheese 15 5.15 3 107.6
100g Plain yoghurt 5.3 6 0.12 46.28
100g strawberries 0.68 7.68 0.3 36.14
10g almonds 2 1.4 6.5 72.1
Totals 22.98 20.23 9.92 262.12
Ratios 35% 31% 34%
Total grams 252.76 324.11 54.99
Total Calories 1,011.04 1,296.44 494.91 2802.4
Ratios 36% 46% 18%