Critique my diet please

[xpk199]

I'm 30 years old, 5'8", 165 pounds, 17% bf, and looking to gain mass over the winter.

(calories, carbs, protein, fats)

7:00AM 3/4 cup Oats 225 40 8 4.5
1 egg / 3 egg whites 120 1 18 5
1 cup skim milk 91 13 9 0.5
2 fish caps 20 0 0 2
-----------------------------
456 54 35 12


9:30AM 1 scoop whey 110 2 22 1.5
1 apple 125 32 0 1
1 yogurt low fat 143 16 12 4
2 fish caps 20 0 0 2
-----------------------------
398 50 34 8.5


12:00PM 1/2 can of tuna 68 0 16 0.6
3/4 cup brown rice 162 34 4 1.5
veggies 100 20 8 0
1/2 oz almonds 85 3 3 7.5
2 fish caps 20 0 0 2
-----------------------------
435 57 31 11.6


2:30PM 1 slice bread WG 130 21 5 2.5
1 tsp peanut butter 86 3 3 7.5
veggies 100 20 8 0
lean turkey breast 100 0 15 1
-----------------------------
416 44 31 11


5:00PM 1 scoop whey 110 2 22 1.5
1/2 banana 50 13.5 0.5 0.5
1/2 cup oats 150 27 5 3
1/2 cup skim milk 45 6.5 4.5 0.2
-----------------------------
355 49 32 5.2


5:30PM WORKOUT



7:30PM 4 oz chicken breast 185 0 34 4
1 cup mixed veggies 100 20 4 0
sweet potatoes 117 28 2 0.1
1/2 tbsp olive oil 60 0 0 7
------------------------------
462 48 40 11.1


TOTALS 2522 302 203 59.4


Because of my job I can't workout till the evening. I'm a little confused about the timing of my workout and last 2 meals. Any ideas?

Also, what can I expect to gain each month. I realize this is difficult to answer cause everyone is different. However, with a proper diet and workout is 2 pounds a month achievable.

 

[xpk199]

anyone?

 

[GFR]

Looks like a good diet to me

 

[XcelKrush]

Looks good, but a few things to add-
Your 5 o'clock meal is a shake right?
How long do you workout? You should have post workout meal of carbs and protein.
So if your workouts are 1 hour, at about 6:30 you should have a scoop of whey, and about 65 grams of quality carbs. Then eat your regular meal at 7:30.
What time do you go to sleep? 7:30 is kinda early for your last meal.

 

[xpk199]

Workout is an hour, I'm usually in bed by 10. Should I add a small meal around 5:00, workout, PWO shake, then have my last meal around 8 or 8:30.

 

[XcelKrush]

Workout is an hour, I'm usually in bed by 10. Should I add a small meal around 5:00, workout, PWO shake, then have my last meal around 8 or 8:30.

That might be a better idea.
5 Eat a small meal
Workout 6-7
7 Postworkoutshake
8-8:30 have your last meal

Or if you workout a half an hour later, you can push your last meal back another half hour so your eating within an hour of bedtime.(Which is better)

 

[xpk199]

What should my carbs/protein/fat intake be for my 5:00 meal and PWO shake?

BTW, I appreciate the help, thanks.

 

[Akkers]

PWO shake - 40g protein, 40-60g dextrose for a guy your size, and throw some creatine onto the mix as well.

As for your last meal, I would tend to go for lower carbs. At the risk of sounding liek a broken record, this is because at night, you insulin sensitivty falls, resulting in the carbs being stored as fat.

Fat intake is spot on. First time I have seen a person construct a diet with correct fat intake.

 

[xpk199]

O.K.

I still need some advice about my pre-workout meal. (carbs, protein, fat)

How much fat should I have pre and post workout?

How much carbs and fat before bed?

 

[robousy]

So if your workouts are 1 hour, at about 6:30 you should have a scoop of whey, and about 65 grams of quality carbs.

65g of carbs - thats about 2 large bowls of oatmeal isn't it. Quite a lot!

 

[xpk199]

I agree, I could never eat 65g of carbs right after working out.

Emma, nice to see you back. Do you have any advice for me?

 

[moneymaker]

Your designed your diet pretty well. Personally I take in around 5 gms or creatine before workout and about 40 gms of protein right after workout because your protein absorption and manipulation is at its highest. Since your diet is really good then its just all up to you to make your bodybuilding routine up to par.

 

[xpk199]

Can I split meal #5 around my workout? Oats & milk before workout, whey and banana after workout. Also, am I consuming to much carbs before bed in meal #6?

 

[ReelBigFish]

I would say that's okay, except replace the banana with oats pwo or atleast add in oats.
Fruit isn't very optimal PWO because fructose mainly refills your liver glycogen, which doesn't help out your muscles.