what should i add/remove?
Food - especially real Food!
Although it is hard to quantitate exactly how much you are eating (you do not give cals or macro-ratio numbers), when I look at that diet I think:
1. Not enough food for what you want to achieve
2. WAAAAayyyy too much processed foods
3. Not enough healthy fats
4. Unblanaced meals
sammyboy said:
recently cut from 160
Currently 140lbs, 5'9 9%bf
looking to bulk to 150-160
Ok, assuming you are fairly active (training etc), then at that lean mass, I would aim for a starting calorie count of about 2 600-2800 cals.
This is using the rough guide that:
Resting energy expenditure = 21.5 x fatfree mass (kg) + 407 = 1650
For moderate activity x by 1.5 to 1.6 = 2480 - 2650
Adding the TEF (energy needed to digest/utilise your food) which is REE x 0.1 = 2640 to 2800 cals
I would then make sure you are getting about 1.5g protein/pound, which is about 210g (840 cals) and at least 0.3 to 0.4g per pound of fats, which is 42 to 60g (380 to 540 cals), then add in fats or carbs (or, if you want, a little more protein) to make up the difference for your total calories.
Maybe something like 2600 cals to start, with:
290g carbs (45%)
220g protein (35%)
60g fat (20%)
Make sure you spread your protein evenly in your meals too, so with 6 meals/day you want about 35g per meal (with your post-workout shake being slighly higher, at 40 to 50g).
I would focus carbs early in the day and around workouts (esp in breakfast and post-workout) and healthy fats are usually best later in the day/before bed (to help delay gastric emptying and increase the anti-catabolic effect of your last meal) as well as also first thing in the morning.
Meal 1: cup of Fiber one, whey, skim milk
Personally, I do not think fibre one is good as your only starchy carbohydrate source first thing in the morning. Used in addition to a good carbohydrate source like oats, then yes, it is fine, but it is not going to offer you the nutritional density and energy density you need, especially first thing in the morning. Why not go for a mix of oats and fibre one??
Also, I tend to only like to use whey as a protein source around workouts? At other times real protein (well, protein from real foods) is better. Is there anyway you can replace it with something like eggs/cottage cheese etc?
I would consider adding some healthy fats to this meal as well. I feel that some healthy fats for your first meal (unless it is around your workout) helps set a steady blood glucose level for the early part of the day - and set you up on a hormonally 'stable' path.
Meal 2: Turkey sandwich on 9 grain, 3 carrots
This is really not a good choice for a pre-workout meal. The turkey (as long as it is lean) is fine, but 9-grain bread is a poor carbohydrate source, especially when you need a good, energy dense, low GI meal to sustain your workout.
Either go for a better bread (sprouted bread, pumpernickel bread) or go for a different carb source altogether (basmatti rice, sweet potato, oats/whole grains or legumes).
Any reason why you went for carrots? There are better vegetable source (usually the green leafy stuff).
Workout
Meal 3: Whey in water
??!! This is pathetic as a post-workout recovery! How are your muscles ment to repair and restore with only whey?
You want carbs in this meal - thinly rolled rolled oats, high glucose fruits (banana, grapes) or fruits high in anti-oxidants (berries), milk/dairy products (skim milk or skim sugar-free yoghurt) are all good choices and are definately called for.
You want to be aiming for ~0.5g pf carbs for you weight/target weight (or somewhere in between) so, for you that means at least 70g of good carbs, with up to 80g if you are really trying to add mass. For protein, you want about 40 to 50g.
Unless you are REALLY pressed and can not manage anything else, real food is MUCH better for you! ESPECIALLY when it is your post-workout meal.
Good carbs (whole grains, legumes, sweet potato, etc etc), lean proteins and some vegetables is ideal.
Meal 5: 2 buffalo patties, ear of corn, 2 zuchinni
Hmmm.... Corn is probably not your best option here. I would replace this with a better carb source, or take out the carbs all together and focus on protein, healthy fats and vegetables. Salmon would be a good choice.
Meal 6: Cottage cheese, PB, whey
Drop the whey. Otherwise fine, although your seriously deficient in omega-3 fats - so replacing the PB with walnuts might be a better option.
