Diet Analysis

[EvilEvo]

Been a member for quite some time, not sure if I've ever posted before though I need some criticism on my diet, let me know what you guys think...

Stats:

Age 23
Weight 160
Height 5'8"

Been lifting consistently for quite a few years with extremely gradual results so I'm turning to you guys to help me bulk. I want to gain weight, plain and simple. I'm a hardgainer! Here's my diet.

Breakfast

Oatmeal
Bagel
Fish Oil

Snack (3 hrs. later)

Yogurt
Granola bar
Fruit

Lunch

Pasta
Meat

Snack (3 hrs. later)
Pre-workout

B12 Instant energy (with a bit of creatine)
2 pc. grilled chicken
Salad

PWO
One scoop serious mass with water
Multivitamin

Fire away...

 

[Namo]

Been a member for quite some time, not sure if I've ever posted before though I need some criticism on my diet, let me know what you guys think...

Stats:

Age 23
Weight 160
Height 5'8"

Been lifting consistently for quite a few years with extremely gradual results so I'm turning to you guys to help me bulk. I want to gain weight, plain and simple. I'm a hardgainer! Here's my diet.

Breakfast

Oatmeal
Bagel
Fish Oil
WHERE IS THE PROTEIN???? add eggs


Snack (3 hrs. later)

Yogurt Ditch, and replace w cottage cheese
Granola bar Ditch gronala bars completely, replace w/oatmeal or different complex carb
Fruit

Lunch

Pasta
Meat What kind? how much?

Snack (3 hrs. later) What kind of snack? add a protein/fat/carb source

Pre-workout

B12 Instant energy (with a bit of creatine)
2 pc. grilled chicken
Salad

PWO
One scoop serious mass with water
Multivitamin

Add one more meal here, containing protein and fat (tuna and almonds, something to that effect)

Fire away...

Answers in bold

 

[EvilEvo]

Ok, so far I am planning on adding 3 eggs to breakfast with a whey protein shake, moving oats to 2nd meal.

As far as the type of meat, I'm always changing it up with either roast beef, meatballs, or ground beef.

Forgot to mention that I have a PB&J before bed.

 

[EvilEvo]

Ttt

 

[EvilEvo]

Today went like this...

BREAKFAST
3 eggs
bagel
1 cup 2% milk
fish oil caps

3 HRS. LATER
Oatmeal
1 pc. grilled chicken

LUNCH
Pasta (ricotta cheese filled raviolis)
Chicken
Orange

3 HRS. LATER
Pasta (3 ricotta cheese stuffed shells)
Salad
Banana

PWO SHAKE (1 Scoop ON Serious Mass)

1 can tuna
PBJ sandwich
multivitamin

 

[Namo]

Getting better, also try to add more vegetables. (esp the green kind)

 

[tucker01]

What are the total cals there?

What was your diet like prior to this?

 

[EvilEvo]

My diet prior to this was basically eat when I'm hungry. I did eat healthy and tried to make 6 meals per day but since I was not as dedicated as I am now that was not a concern. All in all, I pretty much ate the same foods minus the tuna, eggs, fruits, and nuts.

I'm not sure of the total calories because the pastas don't have nutrition facts nor does the chicken. I will have to search around and get an estimate. I will post that next.

 

[tucker01]

Check Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com

It is important to understand what you are putting into your body.

How many cals do you think you increased from your previous diet. What was your weight doing with your previous diet?

 

[EvilEvo]

Thanks for that link, I appreciate it.

As for my weight, I have simply been maintaining it for quite some time now. Now that I've totalled my calories, I must have been eating around 2,000 calories a day, maybe less, previously. I thought I was eating enough to gain, but here is the count for yesterday:

2700 CALS
174.9 PRO
60.6 FAT
363.3 CARB

 

[EvilEvo]

1 egg white
2 whole eggs
Plain bagel
1 cup milk

1 cup oatmeal
Banana

(5) Ravioli
Chicken
Cauliflower
Orange

8oz. Pasta
1 cup milk

Salad
Banana

PWO Shake
1 can tuna
PBJ Sandwich
Almonds

Totals
Calories 3500
Protein 175
Carbs 542.2
Fat 61.6

 

[tucker01]

1 egg white
2 whole eggs
Plain bagel
1 cup milk

1 cup oatmeal Not a complete meal (Protein, Fats)
Banana

(5) Ravioli
Chicken
Cauliflower
Orange

8oz. Pasta Not a complete meal (protein)
1 cup milk

Salad Not a complete meal (protein fats)
Banana

PWO Shake
1 can tuna
PBJ Sandwich
Almonds

Totals
Calories 3500
Protein 175
Carbs 542.2
Fat 61.6

Lacks Veggies, Healhy Fats.

Try to balance your meals more.

That is a big jump in Cals from 2000 Cals. Progressively work your way up there, to find a number that works. You could be adding more fat then you want to your frame.

 

[KentDog]

Iain said it first, but I am agreeing that you should work on balancing your meals more in both calories and macronutrients (some of your meals lack protein and fats). Do you always work out at night?

 

[EvilEvo]

Yes, my work schedule allows me to work out at night only.

I am working on adding more vegetables and proteins to my meals. I added a piece of grilled chicken, spinach, and corn to some meals today

 

[Shadowcam]

Keep it simple and balanced. Protein+complex carbs+essential fats+vegies.

 

[EvilEvo]

Well about 4-5 months into this, I reached 174 pounds with minimal fat gain. However, I realized it is DIFFICULT to maintain eating this much for this long. I had trouble keeping up and dropped to 168 within a short months time. I am trying to bounce back!

 

[Irons77]

Keep it up

 

[EvilEvo]

I want to thank everyone that helped me clean up and balance my diet!!! I am currently sitting at 182 lbs. I eat well balanced meals, usually about six times a day and I feel better than ever. I am going to try and bulk until I hit about 20% BF, and then cut. Does this sound reasonable? Being an ectomorph, the fat should come off pretty easily, right?