Could somebody critique my diet.....

[MikeE21286]

I've been lurking a little bit on the boards for awhile and picked up some info from lots of people around here. I know these threads are abundant.....but I am really trying hard and suggestions are appreciated and wanted (just looking to get the best results I can). Trying to do a "clean bulk", Current Weight 152 lbs. I've been having some pretty good success, at it for about 2 solid months now (zero cheating BTW) but any suggestions would obviously not hurt.

Meal 1: 2/3 Cup Liquid Egg Whites, Whole Wheat English Muffin, 1/2 tbsp PButter, 1/2 slice turkey bacon

328 cal, 28 g prot, 32 g carb, 6 g fat

Meal 2: Albacore Tuna, 1/2 tbsp PButter, 1 cup strawberries, Whole Wheat English Muffin, 1/2 tbsp PButter,

394 cal, 43 g prot, 40 g carb, 7g fat

Meal 3: 8 oz. Boneless Chicken Breast 3/4 cup red pepper, 1/2 large zucchini, 1 oz. 75% light ched. cheese, 5 small mushrooms, 1.25 cup cauliflower, Whole Wheat English Muffin, 1/2 tbsp PButter

600 cal, 76 g prot, 55 g carb, 14 g fat

Pre-Workout
1 Banana, 1 Cup Whey Protein

215 cal, 20 g prot, 31 g carb, 1 g fat

Post-Workout
1 Banana, 1 1/2 cup Whey Protein

270 cal, 30 g prot, 34 g carb, 1 g fat

Meal 4: 10 oz. 99% Fat Free Turkey Cutlets, 2/3 tbsp Pbutter, 4 mushrooms, 1/2 lg zucchini, 2 tbsp fat free s. cream, 1 slice whole wheat Ezekiel bread,

588 cal, 83 g prot, 44 g carb, 10 g fat

Before Bed: 1/2 cup fat free cottage cheese

80 cal, 13 g prot, 6 g carb

2475 cal, 293 g prot, 242 g carb, 39 g fat

 

[assassin]

.

Meal 1: 2/3 Cup Liquid Egg Whites, Whole Wheat English Muffin, 1/2 tbsp PButter, 1/2 slice turkey bacon

328 cal, 28 g prot, 32 g carb, 6 g fat

Meal 2: Albacore Tuna, 1/2 tbsp PButter, 1 cup strawberries, Whole Wheat English Muffin, 1/2 tbsp PButter,

394 cal, 43 g prot, 40 g carb, 7g fat

Meal 3: 8 oz. Boneless Chicken Breast 3/4 cup red pepper, 1/2 large zucchini, 1 oz. 75% light ched. cheese, 5 small mushrooms, 1.25 cup cauliflower, Whole Wheat English Muffin, 1/2 tbsp PButter

600 cal, 76 g prot, 55 g carb, 14 g fat too much protein for 1 meal
Pre-Workout
1 Banana, 1 Cup Whey Protein

215 cal, 20 g prot, 31 g carb, 1 g fat

Post-Workout
1 Banana, 1 1/2 cup Whey Protein

270 cal, 30 g prot, 34 g carb, 1 g fat

Meal 4: 10 oz. 99% Fat Free Turkey Cutlets, 2/3 tbsp Pbutter, 4 mushrooms, 1/2 lg zucchini, 2 tbsp fat free s. cream, 1 slice whole wheat Ezekiel bread,

588 cal, 83 g prot, 44 g carb, 10 g fat same as meal 3
Before Bed: 1/2 cup fat free cottage cheese

80 cal, 13 g prot, 6 g carb increase your protein intake at the prebed meal eat a slow digesting protein (example cottage cheese)and add some efa's you must add efa's to your prebed meal...

2475 cal, 293 g prot, 242 g carb, 39 g fathow's your progress how much do you add per week on this ???as you said you've already done it for 2 months

first ........
-over all macros :47/39/14% pro/carbs/fats
first decrease your protein intake to 220 grams for example depending on your stats but any way 300 grams of protein is too much for a 150 lbs person on a bulk and 47% protein is too much when bulking 30-35% is fine.....second increase your fat intake to at least 20% and raise your carb intake a little bit....add some efa's : my suggestion is olive oil to meals 2,3 and some fish oil to meal 4 and prebed.....

I added some notes up ...That's my opinion wait for the mods advice...

 

[MikeE21286]

I've gained about 2.5 lbs and dropped bf% from around 12 -7/7.5%

 

[tucker01]

Too much bread products, not enough fats, not enough veggies.

Try to balance out your meals better.

JMO

 

[MikeE21286]

thanks for all the suggestions thus far. I will take them all into thought.

 

[assassin]

o yes you also have to put some dairy ....use skimmed milk or 2% milk in your shakes it'll also taste better... good luck

 

[tucker01]

o yes you also have to put some dairy ....use skimmed milk or 2% milk in your shakes it'll also taste better... good luck

I think meant "might want to consider". Milk isn't a necessity.

 

[assassin]

I think meant "might want to consider". Milk isn't a necessity.

Isn't having enough dairy products an important thing??

 

[tucker01]

If you want to that is fine. But it isn't necessary.

 

[MikeE21286]

See what I was doing was putting 1 cup Fat Free Skim Milk with my shakes after workouts. But I've changed that recently because I figured, why would I want to have the milk in there because I just want to get the protein to my muslces as fast as possible, and wouldn't the milk slow that down?

 

[tucker01]

no keep the skim milk PWO.

 

[MikeE21286]

ok, will do

 

[JimSnow]

Who the hell eats "1/2 slice of bacon"? You count the number of mushrooms you eat?

This is not possible, is it?

 

[tucker01]

I don't see the point in counting mushrooms. The Caloric intake is next to nothing. But whatever.

People like to making eating properly alot hard then it should be.

 

[JimSnow]

I once read about a horse jockey that would treat himself by eating the peanuts on plane trips - only "4" of them.

Eat as well as you've learned, use common sense, the scale and the mirror on occassion while working. It ain't an exact science.

 

[MikeE21286]

well I dont know, I use FitDay and I just basically typed everything in there from it. And I used a 1/2 piece of bacon when I cooked it with my chicken breast.