Look Good?

[ManInBlack]

I posted my diet below. I am looking for feedback and any tips or anything I could change to make it better. I am currently bulking and also running AAS.

Stats: 5'11
194 pounds
11% body fat

This is an example of a training day:

Wake Up: 1 scoop ON whey/1 tbsp. olive oil

Breakfast: 3 whole eggs/1.5 cups egg whites/1 cup oats/1 cup OJ

Pre-Workout: 2 scoops whey/1 cup oats/1 tbsp. olive oil

Post-Workout: 2 scoops whey/dextrose/1 tbsp. olive oil

Meal: 12 ounces chicken/1.5 cups brown rice/mixed veggies

Meal: 2 cans tuna/1 banana/1 cup milk/mixed veggies

Before Bed: 2 cups milk/2 tbsp. peanut butter/1 scoop casein

3900 Calories
376g protein
348g carbs
112g fat.

 

[Curt James]

I've relied heavily on shakes, too, but I know some recommend more solid food. Will be following this thread.

 

[af92]

More beef would be good. Not too much but more than you seem to be eating now.

But, like Curt said above ^^

 

[Built]

Looks fine to me. Your protein need not be QUITE that high, but it won't cause you harm. You may find this much protein too filling - if so, trade out 50g or so for carbohydrate.

You might consider adding a few green things to your diet. Broccoli for instance helps your body clear the metabolites of estrogen - probably not a bad idea while on cycle. How much over maintenance is this for you?

 

[sassy69]

Looks fine to me. Your protein need not be QUITE that high, but it won't cause you harm. You may find this much protein too filling - if so, trade out 50g or so for carbohydrate.

You might consider adding a few green things to your diet. Broccoli for instance helps your body clear the metabolites of estrogen - probably not a bad idea while on cycle. How much over maintenance is this for you?

Broccoli is friggen amazing!

 

[sassy69]

Here are two additional ways to get more veggies in your day:

1) The lazy way: Powdered Greens (e.g. Greens +) - this approach is often used if you're running a strict keto diet, but just generally a quick & easy way to get your greens in for the day.

2) If you have a Bullet or one of those little hand blenders - for your eggs + egg whites in the morning - throw in a cup or two of spinach and some scallions or steam some asparagus and throw it in there and blend w/ some seasoning (e.g. no salt seasoning). If you ever liked Dr. Suess' "Green Eggs & Ham" - here's your green eggs. They taste pretty good too - just a little weird seeing green scrambled eggs. But you're getting in a pile of veggies pretty easily.

I do the eggs + veggies thing because I buy a lot of my veggies in bulk from Costco but I can't get thru them all before they start going bad w/ just salads and such.

 

[theCaptn']

Broccoli is friggen amazing!

+1

. . and baby spinach!

 

[ManInBlack]

I've relied heavily on shakes, too, but I know some recommend more solid food. Will be following this thread.

Yeah man you are right. Solid food is definitely superior...I figure I have enough solid food in there so I think im alright, though....I have eaten this many calories before and it was ALL solid food and ALL of it clean, minus the post workout shake of with whey and I just really felt like shit all the time. I figured Id go about half and half and so far it feels much better.

 

[ManInBlack]

Looks fine to me. Your protein need not be QUITE that high, but it won't cause you harm. You may find this much protein too filling - if so, trade out 50g or so for carbohydrate.

You might consider adding a few green things to your diet. Broccoli for instance helps your body clear the metabolites of estrogen - probably not a bad idea while on cycle. How much over maintenance is this for you?

This is roughly 400-500 above maintenance for me Built....Thanks for the help, and I do have brocolli in there; part of the mixed veggies...I believe I'll take your advice on swapping out a bit of protein for some carbs and I know exactly which meal I am going to do that with.....It is HARD for me to get down 3 eggs and 1 and a half cups of egg whites and that shit does NOT sit will......Thanks for the help.

 

[ManInBlack]

Here are two additional ways to get more veggies in your day:

1) The lazy way: Powdered Greens (e.g. Greens +) - this approach is often used if you're running a strict keto diet, but just generally a quick & easy way to get your greens in for the day.

2) If you have a Bullet or one of those little hand blenders - for your eggs + egg whites in the morning - throw in a cup or two of spinach and some scallions or steam some asparagus and throw it in there and blend w/ some seasoning (e.g. no salt seasoning). If you ever liked Dr. Suess' "Green Eggs & Ham" - here's your green eggs. They taste pretty good too - just a little weird seeing green scrambled eggs. But you're getting in a pile of veggies pretty easily.


I do the eggs + veggies thing because I buy a lot of my veggies in bulk from Costco but I can't get thru them all before they start going bad w/ just salads and such.

Sassy, I have always been very meticulous about my diet and always looking for ways to sort of simplify things....I have never blended my eggs and egg whites though. Damn, so would just a regular blender be ok for this?

 

[ManInBlack]

Im thinking about doing this....Cooking the 3 whole eggs and just eating them but blending the egg whites and the oats together and just choking that down....May not taste great but I bet it would help me out.

 

[sassy69]

Sassy, I have always been very meticulous about my diet and always looking for ways to sort of simplify things....I have never blended my eggs and egg whites though. Damn, so would just a regular blender be ok for this?

It just needs to be something that can handle chopping up the veggies. Asparagus works better if its been steamed a bit. Spinach whips up like a dream. I bought a low-budget version of the Bullet blender for about $30 and I use it a LOT - just very convenient for quick clean up and just leave it on the counter.

 

[GMO]

Im thinking about doing this....Cooking the 3 whole eggs and just eating them but blending the egg whites and the oats together and just choking that down....May not taste great but I bet it would help me out.

Every A.M. I blend 6 whole eggs, a scoop of whey, and 1/2 cup of oats.

I like to eat my greens though...they're tasty.

 

[Built]

Got Built? » Protein Waffles

Here's your answer to how to combine eggwhites and oatmeal. (You can make these into pancakes if you prefer)

 

[Built]

PS ManInBlack, why aren't you just eating the egg yolks? They're loaded with protein and healthy fat.