Finally....Critique my diet....

[sucramdw]

Hi, I finally got a chance to write all my meals down, which im very excited about. The nutrients go: Calories,
Carbs, Protein, Fat. Well here it is, please critique. Thankyou

Stats: 185pounds, 21yrs old, 5'11'' Bulking!!


Meal One
3/4 cup egg whites 90 1 18 0
3egg scrambled 300 3 20 21
2-3 Tall glasses of water 0 0 0 0
1tbsp. flaxoil 125 0 0 14
Glutamine (10g) 0 0 0 0
1 Chromium supp. 0 0 0 0
Creatine 1 scoop(5g) 15 0 0 0
Multi Vitamin 0 0 0 0
1 cup oatmeal 280 52 10 5
Total 805 56 48 40

preworkout meal
Meal two
Protein shake-2scoop 220 6 46 3
1 sweet potato 200 35 3 4
2-3 Tall glasses of water 0 0 0 0
Total 420 41 48 7


*Weight Lifting*

PWO Shake
Meal three
Whey Protein Shake 220 6 46 3
Dextrose1 scoop 173 46 0 0
Maltodextrin1 ¾ scoop 185 46 0 0
Multi-Vitamin 0 0 0 0
Glutamine (10grams) 0 0 0 0
Creatine 1 scoop (5g) 15 0 0 0
4-6 tall glasses of water 0 0 0 0
Total 593 98 46 3


Meal four
1 block tofu 420 6 36 24
Sauces for tofu 120 25 6 0
1 tbsp. Efa's 125 0 0 14
2-3 tall glasses of water 0 0 0 0
4 cups vegis 100 20 8 0
Total 765 51 50 38


Meal five
1 cup oats 280 52 10 0
1 tbsp. Efa's 125 0 0 11
2 tbsp. Natty peanut butter 210 6 8 16
2-3 tall glasses of water 0 0 0 0
1 Chromium supp. 0 0 0 0
Salad Dressing 90 3 0 9
Small salad 25 3 0 0
Total 730 64 18 27



Meal six
1 cup Cottage cheese 180 8 27 5
1 scoop whey 110 3 23 1.5
1 tbsp. Efa's 125 0 0 11
2-3 tall glasses of water 0 0 0 0
1 Chromium supp. 0 0 0 0
1cup steamed broccoli and cauliflower 25 4 2 0
Total 440 15 52 8.5


Total-Weight Lifting Day
Daily Totals 3,753 325 262 123.5

[JamesP]

I think you need more solid protein, such as chicken or extra lean ground beef, ham, tuna etc. You are taking sodium with the PWO shake too right? I might also take the carbs out of meal 5 and add them to meal 5, i usually dont eat carbs my last two meals for increased insulin sensitivity and to help stay lean when bulking. Looks pretty good though, i might also reccomend upping the cals a little, maybe like 150-200 a week or so.

[XenoWang]

Where's the protein in meal 5?!

[malsI]

[ QUOTE ]

Meal One
3/4 cup egg whites 90 1 18 0
3egg scrambled 300 3 20 21
2-3 Tall glasses of water 0 0 0 0
1tbsp. flaxoil 125 0 0 14
Glutamine (10g) 0 0 0 0
1 Chromium supp. 0 0 0 0
Creatine 1 scoop(5g) 15 0 0 0
Multi Vitamin 0 0 0 0
1 cup oatmeal 280 52 10 5
Total 805 56 48 40

<font color="orange">Drop all that fat. You don't want fat in the morning, it will slow your digestion too much. Drop the eggs and replace them with whey, or keep it strictly egg whites. Also drop the tbsp of flax </font>

preworkout meal
Meal two
Protein shake-2scoop 220 6 46 3
1 sweet potato 200 35 3 4
2-3 Tall glasses of water 0 0 0 0
Total 420 41 48 7

<font color="orange"> Sweet! </font>

*Weight Lifting*

<font color="orange"> Keep it hardcore! </font>

PWO Shake
Meal three
Whey Protein Shake 220 6 46 3
Dextrose1 scoop 173 46 0 0
Maltodextrin1 ¾ scoop 185 46 0 0
Multi-Vitamin 0 0 0 0
Glutamine (10grams) 0 0 0 0
Creatine 1 scoop (5g) 15 0 0 0
4-6 tall glasses of water 0 0 0 0
Total 593 98 46 3

<font color="orange"> Sweet! </font>

Meal four
1 block tofu 420 6 36 24
Sauces for tofu 120 25 6 0
1 tbsp. Efa's 125 0 0 14
2-3 tall glasses of water 0 0 0 0
4 cups vegis 100 20 8 0
Total 765 51 50 38

<font color="orange"> What's tofu ? I can't comment on this cuz I don't know what it is, but it look high in fat.. anyway, the goods are the efas and the veggies. I'd personally add some complex carbs and a lean protein source. Tell me more about tofu /forum/images/graemlins/grin.gif </font>

Meal five
1 cup oats 280 52 10 0
1 tbsp. Efa's 125 0 0 11
2 tbsp. Natty peanut butter 210 6 8 16
2-3 tall glasses of water 0 0 0 0
1 Chromium supp. 0 0 0 0
Salad Dressing 90 3 0 9
Small salad 25 3 0 0
Total 730 64 18 27

<font color="orange"> Toooo low on proteins! Have some meat or whey.
I'd suggest to have the oats in the 4th meal, and have only fibrous carbs during the last two meals. That is if you want to keep your bulk clean.
Great for the efas and veggies</font>

Meal six
1 cup Cottage cheese 180 8 27 5
1 scoop whey 110 3 23 1.5
1 tbsp. Efa's 125 0 0 11
2-3 tall glasses of water 0 0 0 0
1 Chromium supp. 0 0 0 0
1cup steamed broccoli and cauliflower 25 4 2 0
Total 440 15 52 8.5

<font color="orange"> Sweet! </font>

Total-Weight Lifting Day
Daily Totals 3,753 325 262 123.5

<font color="orange"> That's alot of calories /forum/images/graemlins/shocked.gif Nice. </font>

[/ QUOTE ]

[sucramdw]

Yes i do add a pinch of salt to my PWO shake

Ok so i will add a 1 scoop protein shake to meal 5.

[ QUOTE ]
i usually dont eat carbs my last two meals for increased insulin sensitivity and to help stay lean when bulking.

[/ QUOTE ]

Oatmeal is a complex carb, not as complex as vegis, but still very complex. I am eating a lot of vegis with my last 3 meals. I am also supplementing with flax oil 4 times a day, and Chromium 3 times a day, so i dont think my insulin sensitivity is a problem. In this article it even recommends a complex carb such as oatmeal and a yam as your last meal.
Enter the Z-Factor
[ QUOTE ]
2. After the ZMA has been totally digested, about 30-60 minutes later, eat a complex and fibrous Starchy Carbohydrates or Fibrous Green Vegetables(depending on if you are cutting or bulking) such as oatmeal, a yam, a salad, or a green leafy vegetable (see the 13 weeks to dieting for more examples of these). The key is to eat a slow burning carbohydrate source here.

[/ QUOTE ]

[ QUOTE ]
I think you need more solid protein, such as chicken or extra lean ground beef, ham, tuna etc.

[/ QUOTE ]
Why?

[sucramdw]

[ QUOTE ]
Drop all that fat. You don't want fat in the morning, it will slow your digestion too much. Drop the eggs and replace them with whey, or keep it strictly egg whites. Also drop the tbsp of flax

[/ QUOTE ]

I understand that i wouldn't want my metabolism too slow in the morning, but what about eggs. You shouldn't have eggs in the morning then, because most of that fat and calories are coming from the eggs. I know i could have more egg whites, but i dont want more egg whites! I want eggs, eggs have so many good things: calories, glutamine, BCAA's, protien. So should i just move my eggs to a different time of the day or what?

[ QUOTE ]
What's tofu ? I can't comment on this cuz I don't know what it is, but it look high in fat.. anyway, the goods are the efas and the veggies. I'd personally add some complex carbs and a lean protein source. Tell me more about tofu

[/ QUOTE ]

Tofu is basically a block of soy...most people dont like it. I have four cups of vegies...more complex carbs? Tofu is a great source for protein and fat.

[sucramdw]

[ QUOTE ]
Looks pretty good though, i might also reccomend upping the cals a little, maybe like 150-200 a week or so.

[/ QUOTE ]

I dont want the cals too high right now, because to reduce fat gain i dont want the bulking cals to high above my maintenance. I will be raising the cals after the first two weeks, or sooner if there is no weight gain.

[sucramdw]

My Get Big Diet - (calories, carbs, proteins, fats)

9:00am - Meal One
2 scoop Protein shake 220 6 46 3
2-3 Tall glasses of water 0 0 0 0
1 Chromium supp. 0 0 0 0
Creatine 1 scoop(5g) 15 0 0 0
1 cup oatmeal 280 52 10 5
Total 500 58 56 8

10:30am - Meal two
3/4 cup egg whites 90 1 18 0
3egg scrambled 300 3 20 21
2-3 Tall glasses of water 0 0 0 0
1tbsp. flaxoil 125 0 0 14
1/2 cup brown rice 150 33 4 1
Total 665 37 42 36


1:30pm - PreWorkout Meal - Meal three
Protein shake-2scoop 220 6 46 3
1 sweet potato 200 35 3 4
2-3 Tall glasses of water 0 0 0 0
Total 420 41 48 7

2:50pm - *Weight Lifting*

4:30pm - PWO Shake - Meal four
Whey Protein Shake 220 6 46 3
Dextrose1 scoop 173 46 0 0
Maltodextrin1 ¾ scoop 185 46 0 0
Multi-Vitamin 0 0 0 0
Glutamine (10grams) 0 0 0 0
Creatine 1 scoop (5g) 15 0 0 0
4-6 tall glasses of water 0 0 0 0
Total 593 98 46 3

6:30pm - Meal five
1 block tofu 420 6 36 24
Sauces for tofu 120 25 6 0
2-3 tall glasses of water 0 0 0 0
4 cups vegis 100 20 8 0
Total 640 51 50 24


9:30pm - Meal six
1 cup oats 280 52 10 0
1 tbsp. Efa's 125 0 0 11
1 tbsp. Natty peanut butter 105 3 4 8
2-3 tall glasses of water 0 0 0 0
1scoop protein shake 110 3 23 1.5
1 Chromium supp. 0 0 0 0
Salad Dressing 90 3 0 9
Small salad 25 3 0 0
Total 735 64 33 29.5



12:00am - Meal seven
1 cup Cottage cheese 180 8 27 5
1 scoop whey 110 3 23 1.5
1 tbsp. Efa's 125 0 0 11
2-3 tall glasses of water 0 0 0 0
1 Chromium supp. 0 0 0 0
1cup steamed broccoli and cauliflower 25 4 2 0
Total 440 15 52 8.5


Total-Weight Lifting Day
Daily Totals 3,993 364 327 116

[CraZy-T!]

I think it looks fine, but something just doesn't feel right without a single whole-food protein in there... wait you have eggs.

Are you a vegetarian? Just because this looks very much like a vegetarian's diet! Without whole meat you are loosing out on natural sources of glutamine, creatine, and B vitamins, as well as an opportunity to vary your amino acid intake (You need all of them, but whey is high in some while different meats are high in others.)

But if you are a veggie at least you're taking your creatine and glutamine, so I think you're covered! /forum/images/graemlins/smile.gif

[The Champion]

you should add some fatty cold water fish (like salmon) or supplement with fish oils(epa/dha), other than that it looks solid to me.

[JamesP]

[ QUOTE ]
Oatmeal is a complex carb, not as complex as vegis, but still very complex. I am eating a lot of vegis with my last 3 meals. I am also supplementing with flax oil 4 times a day, and Chromium 3 times a day, so i dont think my insulin sensitivity is a problem.

[/ QUOTE ]

Valid points. I personally find i tend to put on too much fat when eating carbs like oatmeal and rice at night. I definately agree though about the GLV's though, my last two meals are actually chicken spinach salad with a little bit of olive oil, cottage cheese and fish oil. Heres a quote from 13 weeks to Hardcore fat burning.
[ QUOTE ]
Meal Five - Fibrous Green Veggies, Essential Fatty Acids and protein Source. Insulin resistance is higher at night, which is why you will avoid starchier carbs. The greens will still provide an adequate energy source and the essential fatty acids will do their endless jobs along with the amino acids broken down from the protein.

[/ QUOTE ]

[ QUOTE ]
I think you need more solid protein, such as chicken or extra lean ground beef, ham, tuna etc.

[/ QUOTE ]

Are you a vegetarian? If so thats cool, i know you said you dont like them, but id really reccomend getting some like Crazy-T said. Also because of whey's fast absorption it it not ideal all the time, great PWO, still pretty good other times, but should not replace solid food. Maybe one of the mods could provide more scientific reasons.

[ QUOTE ]
I dont want the cals too high right now, because to reduce fat gain i dont want the bulking cals to high above my maintenance. I will be raising the cals after the first two weeks, or sooner if there is no weight gain.

[/ QUOTE ]

This is exactly what i meant, i should have wrote "up them if slowly if you arent making much gains."

Looks good though man, best of luck.

[sucramdw]

[ QUOTE ]
I think it looks fine, but something just doesn't feel right without a single whole-food protein in there... wait you have eggs.

[/ QUOTE ]

What is the definition of whole foods? I have rice, and a sweet potato in there. How is tofu not a whole food? Soy foods are complete proteins, the amino acid profile is not that of meats, which is why im supplementing. This is also only one day. On my other days i have whole weat pasta, weat bread, lots of great vegi meats like (burgers, buffalo wings, chicken patties, etc.) I also plan on getting some carnitine, because thats found primarily in red meats.

[ QUOTE ]
Are you a vegetarian?

[/ QUOTE ]
Yes /forum/images/graemlins/wink.gif

Thanks guys /forum/images/graemlins/grin.gif, if theres anything else please comment

[CraZy-T!]

[ QUOTE ]
[ QUOTE ]
Are you a vegetarian?

[/ QUOTE ]
Yes

[/ QUOTE ]

Ahh /forum/images/graemlins/smile.gif Now we'll stop bugging you to eat meat. /forum/images/graemlins/wink.gif

[sucramdw]

Yup...

This is the last stage of my bulk. I'm hoping to gain between 10-15 pounds by my birthday, which is March 15th (so around two months). Taking a week or two off, and then my first cut...woohooo!!! /forum/images/graemlins/cool.gif /forum/images/graemlins/grin.gif

[bull69]

Solid diet. I only suggest you to try oatmeal pre-workout, because i've found it really helps keep my energy levels up during the workout.

[sucramdw]

[ QUOTE ]
Solid diet. I only suggest you to try oatmeal pre-workout, because i've found it really helps keep my energy levels up during the workout.

[/ QUOTE ]

I do have oatmeal pre-workout, just not in this specific days diet-it works great!! Although a sweet potato should give you about the same energy effectiveness if you have around the same carbs.

[puMPed_GuNs]

[ QUOTE ]
1 tbsp. Efa's 125 0 0 11


[/ QUOTE ]

Is this flax? You said I am lacking EFAs (which is how you've described this supplement in your diet), so Im wondering if these 'EFA's' is flaxseed oil, so I know for my diet. Thanks!

[sucramdw]

EFA - Essential Fatty Acid

Yes in my diet the efa's i am referring to come from flaxseed oil.

[puMPed_GuNs]

Okay cool. Expensive?

[sucramdw]

http://www.1fast400.com/?products_id=716 - this is pretty darn cheap!!