Review my Bulking diet, please

[FishOrCutBait]

Hey,

Im 175, 5'9", my diet has appx 2600 cals, 60 g fat, 291 carbs, 255 pro, heres what i eat, non training day

Breakfast 5:30= 8 oz milk, 2tbs flax seed, 1 scoop ON's 100% whey, 1 cup Kashi Golean Crunch, 1 scoop phospagen hp (5.25g creatine), 580 cal, 11g fat, 88g carbs, 46g pro

before school, 7:30-8:00= 1 scoop ON 100% whey, 2tbs flax, 3/4 cup brown rice, 320 cal, 7g fat, 36 carbs, 30g pro

lunch 11:00-11:30= 1 chicken breast, 3/4 cup brown rice, 5 almonds, 320 cals, 11 g fat, 40 carbs, 43 g pro

after school, 3:00= 2 tbsp flax, 3/4 cup rice, 1 scoop ON 100% whey, 8 oz milk, 440, 9g fat, 50 carbs, 34 pro

dinner, 6:00: 1 chicken breast, 2 pieces wheat bread, 460, 10 fat, 52 carbs, 45 pro

bed, 9:30= 1 scoop On 100% whey, 1 scoop Twinlab PM fuel, 8 oz milk, 2 tbs flax= 400 cals, 9g fat, 25 carbs, 56 pro


((OH MY FRICKING GOSH, THAT TOOK 10 MINS TO TYPE))

on weights days, i add 1 banana, and 2 scoops after weights, and i take my creatine after weights, ((yeah, i bought a bunch of phospahgen hp for cheap, now i have to use the rest of it...)) blargh

 

[njc]

looks sound to me.

 

[ThaOne]

sounds pretty good mind if i try out your diet?/

i got around the same shit too i need to bulk

 

[FishOrCutBait]

hell, sounds like i done good! lol... i made this crap up last night, instead of doing my WH homework...

but, thing is, it takes way too long to do the rice/ chicken... my mom keeps buying the crappy chicken, i hate it when it is round-ish... i like the reasonably flat kind, like 3/4 inch thick, and as big as your hand, thats the way to go

JOWGE FOHMAN GRILLS ROCK!

 

[ThaOne]

Lol Yea iT Does hey and do you take creatin before your workout also

 

[FishOrCutBait]

nah, because thats too many carbs for me, I think, why? should I be?

 

[ThaOne]

all i know is to read the directions and ask somebody who is expierenced that question lol i just started not to long ago

 

[FishOrCutBait]

i dont take it before, just 1st thing in the morning, and right after weights...

 

[topolo]

I like it

 

[FishOrCutBait]

thanks topolo, think it'll work? i feel very, energetic today... lol first day of it

 

[FishOrCutBait]

unh, second day, i need to add more green leafies, and another dash of almonds... I get hungry after lunch, and "after school"... i just made a huge pot of oatmeal, because brown rice gets old...

 

[FishOrCutBait]

third day, i added a dash of almonds to lunch, but, i gave some kids my almonds, one is a wrestler, (i used to be a wrastler) so, i hooked him up, he looked kinda hungry, lol, how is it that 7 almonds keeps you full for an hour?!?!!

 

[Emma-Leigh]

heres what i eat, non training day
Breakfast 5:30= 8 oz milk, 2tbs flax seed, 1 scoop ON's 100% whey, 1 cup Kashi Golean Crunch, 1 scoop phospagen hp (5.25g creatine)

580 cal, 11g fat, 88g carbs, 46g pro

Looks fine. I would grind the flax seeds. As whole seeds they are not really digested/absorbed so they will be passing right through you (which is great if you want the fibre, but not so good if you are trying to get healthy fats ).

You could add 2 - 3 fish oils to this as well.

before school, 7:30-8:00= 1 scoop ON 100% whey, 2tbs flax, 3/4 cup brown rice

320 cal, 7g fat, 36 carbs, 30g pro

Good. Comments as before - you want to grind the flax. And 1 tbs ground flax has ~60 cals, 4g fat, 3g carb, 3g protein...

lunch 11:00-11:30= 1 chicken breast, 3/4 cup brown rice, 5 almonds

320 cals, 11 g fat, 40 carbs, 43 g pro

Add some vegetables here. Otherwise good.

after school, 3:00= 2 tbsp flax, 3/4 cup rice, 1 scoop ON 100% whey, 8 oz milk

440, 9g fat, 50 carbs, 34 pro

Looks good. It looks like it is - but if not, make sure the milk is skim milk. There are better sources than this to get your fats!!

dinner, 6:00: 1 chicken breast, 2 pieces wheat bread,

460, 10 fat, 52 carbs, 45 pro

Add vegetables...

If you can, swap the wheat bread to a better carb source (sweet potato, brown rice, oats, barley, legumes) or a better bread (pumpernickel, sprouted grain etc)... But if you can't, as you are bulking, it shouldn't matter too much (the others will just offer you more nutrients).

I would also add some fish oils to this meal (2 to 3 caps).

bed, 9:30= 1 scoop On 100% whey, 1 scoop Twinlab PM fuel, 8 oz milk, 2 tbs flax

400 cals, 9g fat, 25 carbs, 56 pro

Looks ok. I would personally swap the whey to cottage cheese. But it is up to you.

Some people will tell you to take out the milk, but I say, if you are bulking then you shouldn't mind milk last thing at night. Very anabolic.

You might want to add a few fish oils here as well.

on weights days, i add 1 banana, and 2 scoops after weights, and i take my creatine after weights, ((yeah, i bought a bunch of phospahgen hp for cheap, now i have to use the rest of it...)) blargh

Someone your size needs more carbs than that after your workout. Add some milk or thinly rolled oats as well... Otherwise good.

 

[FishOrCutBait]

hey, thnx! by the way, i do grind my flaxseed, usually the night before, AND THEY TAKE SO LONG TO CHEWWWW, i tried to eat them whole for a while...

i take summad like 8-9 fish oil caps a day, and i started eating rolled, slow cooked oats instead of the brown rice and the bread...

I drink skim milk... and... what else am i forgetting?
(i forgot most of the specific stuff like that)
So, how many carbs do you think I need after weights?

 

[FishOrCutBait]

wow, wait, 1 tbsp has that? ive been thinking 2 did... woah, thank you, finally somebody helps me out!

 

[Emma-Leigh]

hey, thnx! by the way, i do grind my flaxseed, usually the night before

Great!

i take summad like 8-9 fish oil caps a day, and i started eating rolled, slow cooked oats instead of the brown rice and the bread...

Good about the fish oils. You should be including these in your daily food plan - they are 9 cals/1g fat each so 9 of them adds up to 9g fat and 81 cals.

Try to spread them evenly in the day - 2 to 3 caps to a few of your meals.

As for the oats - great to see you replaced the bread. You can also look into Scotch Oats (which is whole oats cut into little bits). These have a very low GI and are even more nutritious than the rolled ones.

So, how many carbs do you think I need after weights?

Well, if you are training HARD then you would want to look at between 0.4 and 0.5g of carbs per pound which is about 70-90g for someone of your size.

That could be something like:
1 med banana (~110 cals, 28g carbs)
0.75 cups thinly rolled oats (230 cals, 39g carbs, 7.5g protein, 5g fat)
1 cup skim milk (86 cals, 12g carb, 8g protein)
TOTAL = 426 cals (79g carbs, 15.5g protein and 5g fat)

 

[FishOrCutBait]

hunh... thing is though, in an hour and a half after weight, I eat again, so, whaddya think?

 

[Emma-Leigh]

wow, wait, 1 tbsp has that? ive been thinking 2 did... woah, thank you, finally somebody helps me out!

Well - it really depends on how heaped your spoon is, how finely it is ground and what seed you are using (golden flax v's regular flax). It also depends on what size spoon you use (Aussie Tbs = 20ml capacity or 4 tsps... US Tbs = 15ml capacity or 3 tsp).


Generally, 1 tbs flax is 10-12g of meal which you can find here...

So for a US tbs if you use 46-55 cals, 2-3g protein, 3-4g fat and ~3g carb (mostly fibre) then you are ok...

 

[FishOrCutBait]

yeah, im a US boy, so... Woah, that, and Im not HUGELY worried, lol

 

[Emma-Leigh]

hunh... thing is though, in an hour and a half after weight, I eat again, so, whaddya think?

This shouldn't matter you should be eating about 1-2 hrs (well, technically it can be anywhere from 45 mins to ~2 hrs) after your PWO shake anyway.

Post-workout (and pre-workout) are your 'prime times' for eating. It is when you want to be feeding your body those extra calories.

But when do you workout? What is in your PWO meal?

 

[FishOrCutBait]

I work out directly following the "before school" meal, and on weights days, I dont put the flax in my shake,

as far as PWO, i take 2 scoops of ON's 100% whey, (im all out right now, using my mom's "designer whey" and ive got gas like a madman...) my creatine, a banana, and 7.5 g of glutamine

 

[Emma-Leigh]

I work out directly following the "before school" meal, and on weights days, I dont put the flax in my shake

Ok. Good. Might want to increase your carbs slightly in this though (36g is not enough).

If you are concerned about overall calorie content/carb content of your day then take a little from your later meals (like your dinner or pre-bed meal) and add some carbs in around your workouts. It is more important that you get them here.

as far as PWO, i take 2 scoops of ON's 100% whey, (im all out right now, using my mom's "designer whey" and ive got gas like a madman...) my creatine, a banana, and 7.5 g of glutamine

I ment for your PWO MEAL (not shake) which I would assume would be:

lunch 11:00-11:30= 1 chicken breast, 3/4 cup brown rice, 5 almonds

320 cals, 11 g fat, 40 carbs, 43 g pro

Right??

If so, then you can easily get away with the shake that I just discribed.

 

[FishOrCutBait]

oh, correct, (right now, im being a fathead and just using a shake for lunch, i hate the small, round chicken breast pieces, I need my mom to get the ones the size of about your hand...) And I cook the chicken in my george foreman grill, lol...

 

[FishOrCutBait]

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