My Diet!

[puMPed_GuNs]

Okay.. heres my diet, please critique, comment etc! Thanks you.

Im 17, 171lbs and bulking.

My Diet
Total Calories = 3500
Protein = 1189 cal 32%
Carbohydrates = 1716 cal 48%
Fats = 680 cal 20%

Meal 1 7:00am

Oatmeal (1 cup)
Protein Shake (30g)

P: 136 cal
C: 252 cal
F: 95.5 cal
Total: 484 calories

Snack 9:30am

Banana

P: 4 cal
C: 108 cal
F: 9 cal
Total: 120 calories

Meal 2 10:45am

White Rice (1 cup)
Skinless, boneless chicken breast (250g)
Broccoli (1/2 cup)

P: 208 cal
C: 220 cal
F: 27 cal
Total: 455 calories

Snack 12:30pm

Apple

P: 0 cal
C: 21 cal
F: 0 cal
Total: 21 calories

Meal 3 1:40pm

1 can of Tuna (185g)
Sweet Potato (150g)
Broccoli (1/2 cup)
Maybe add a salad here (lettuce, zucchini etc). What do you think?

P: 210 cal
C: 168 cal
F: 13 cal
Total: 391 calories

Meal 4 (Pre-Workout) 3.40pm

Oatmeal (1 cup)
4 egg whites, 1 whole egg

P: 171 cal
C: 252 cal
F: 160 cal
Total: 583 calories

Workout 5:00pm

PWO Shake

P: 183 cal
C: 367 cal
F:
Total: 551 calories

Meal 5 7:30pm

Steak
Sweet Potato (1/2 cup)
Potato (1 cup) – cut it or leave it?
Broccoli (1/2 cup)

P: 136 cal
C: 264 cal
F: 135 cal
Total: 535 calories

Meal 6 10.00pm

Cottage Cheese (280g)
Peanut Butter (TBSP)

P: 153 cal
C: 91 cal
F: 104.8 cal
Total: 349 calories

[sucramdw]

[ QUOTE ]
Meal 5 7:30pm

Steak
Sweet Potato (1/2 cup)
Potato (1 cup) – cut it or leave it?
Broccoli (1/2 cup)

<font color="blue">Cut it, and i say this because its your second to last meal. You want to lower your intake of starchy carbs in your last few meals and raise your vegitable intake. So up the broccoli to 1 or 1 1/2 cups. </font>
Total: 535 calories

Meal 6 10.00pm

Cottage Cheese (280g)
Peanut Butter (TBSP)

<font color="blue">More vegitables...

No efa's?</font>

[/ QUOTE ]

[puMPed_GuNs]

[ QUOTE ]

No efa's?

[/ QUOTE ]

Flax?

[JTiger]

change the white rice to brown rice

[JamesP]

[ QUOTE ]

Meal 1 7:00am
Oatmeal (1 cup)
Protein Shake (30g)

[/ QUOTE ]

Id also add a couple egg whites to this meal.

[ QUOTE ]
Meal 2 10:45am

White Rice (1 cup)
Skinless, boneless chicken breast (250g)
Broccoli (1/2 cup)


[/ QUOTE ]

Definately switch to brown rice

[ QUOTE ]
Meal 3 1:40pm

1 can of Tuna (185g)
Sweet Potato (150g)
Broccoli (1/2 cup)
Maybe add a salad here (lettuce, zucchini etc). What do you think?

[/ QUOTE ]

I think it looks ok

[ QUOTE ]
Meal 5 7:30pm

Steak
Sweet Potato (1/2 cup)
Potato (1 cup) – cut it or leave it?
Broccoli (1/2 cup)

[/ QUOTE ]

hmm, i always like to get some whole food carbs like a potato or rice in my post workout meal, but sucramdow has a good point about the veggies. I think if you could work out earlier it might be beneficial, but if not, its probably ok.

[ QUOTE ]
Meal 6 10.00pm

Cottage Cheese (280g)
Peanut Butter (TBSP)

[/ QUOTE ]

Make sure the PB is Natural, not the processed stuff. Definately add some veggies here also. You also are taking hardly any EFA's pesides whats in the PB. I use fish oil caps to try to get a couple grams of EPA/DHA a day. Flax is good too, i use them both together. Those are the few minor changes, but thats a solid diet already.

[sucramdw]

[ QUOTE ]
[ QUOTE ]
Meal 1 7:00am
Oatmeal (1 cup)
Protein Shake (30g)

[/ QUOTE ]

Id also add a couple egg whites to this meal.

[/ QUOTE ]

Why should he add the egg whites? One good reason to add eggs would be because its a whole food and it contains BCAA's, and a good source of glutamine, but Egg whites dont even have nearly as much as eggs themselves. Egg whites are mainly for the protein, and he has a protein shake.
I think this meal looks fine, maybe add some flax oil. On another day, you could switch an egg meal in there instead of the protein shake like this:

1. cup oatmeal 280cals., 52carbs., 10protein., 5fat
2. 2 eggs scrambled 200cals, 2carbs, 14protein, 16fat
3. 3/4 cup egg whites 90 1 18 0
TOTAL - 570cals, 55carbs, 32protein, 21fat

[ QUOTE ]
[ QUOTE ]
No efa's?

[/ QUOTE ]

Flax?

[/ QUOTE ]

I dont know if your asking if Flax is an efa or if you were inplying that it was in your diet. It does contain EFA's and its not in your diet which it should be.

[CraZy-T!]

I'd also eat your fruit with your meals. There's no sense spiking your insulin the nutrition of just an apple.

If you need a snack, get some steak! /forum/images/graemlins/smile.gif

[sucramdw]

If you need a snack that means your hungry, and if you a hardcore bulker you should NEVER BE HUNGRY!! Make that snack another meal maybe....

[JamesP]

[ QUOTE ]
Why should he add the egg whites? One good reason to add eggs would be because its a whole food and it contains BCAA's, and a good source of glutamine, but Egg whites dont even have nearly as much as eggs themselves. Egg whites are mainly for the protein, and he has a protein shake.
I think this meal looks fine, maybe add some flax oil. On another day, you could switch an egg meal in there instead of the protein shake like this:

1. cup oatmeal 280cals., 52carbs., 10protein., 5fat
2. 2 eggs scrambled 200cals, 2carbs, 14protein, 16fat
3. 3/4 cup egg whites 90 1 18 0
TOTAL - 570cals, 55carbs, 32protein, 21fat


[/ QUOTE ]

Like eggs, the egg whites are for the whole food protein. I agree Eggs do have all the benefits you listed, i was not bashing them. In fact, if you add a scoop of whey and another 1/4 cup egg whites, that would be my exact breakfast every morning. But I think its a good idea to keep fat low in the morning (under 20 g) to maximive the nutrient absorption time. 1-2 eggs, with some egg whites, oatmeal and whey for its immediate absorption is a **** good way to start the day.

[puMPed_GuNs]

Hey guys! Thanks for the all the replies! I will be taking the advice on board and making some adjustments! /forum/images/graemlins/smile.gif

Sorry sucramdw I was asking if I should therefore incorproate flax into my diet - which has no be answered.

With the fruit.. the only reason I had them there as snacks is because Im at school, and wanted to be eating something between classes when I cant have a proper meal. On some days I could replace them with a protein bar though.

So, other than the fruit I need to:

1. Cut potato (or reduce it) and increase my broccoli to 1 1/2 cups in meal 5

2. Add some vegies and more efa's (flax)

3. Begin supplementing with fish oil caps and flax

Would this then be enough EFA's or should I also consume some more food which contain EFA's?

Thanks everyone.

[bull69]

I suggest you go with flax oil and not caps. Also, if its possible eat more than a banana at 9:30. You need more than just a banana between 7:00 and 10:45. Maybe make another oats, whey, pb shake if you dont have time for a solid meal?

I think you are getting very little EFA's. My personal diet contains 30% calories from fat (bulk diet).

[sucramdw]

If your worried about eating during class, here are some tips:
*dry oats and water
*premade tuna in tupperwear
*premade chicken breasts in tupperwear
*protein powder in bottle, add water when needed
*veggies in tupperwear
I think you get my point....

There are no limits if your hardcore!! /forum/images/graemlins/smirk.gif

[XenoWang]

I can't believe nobody caught this, but there's something horribly wrong with your PWO shake... WTF is are 135 fat calories doing in there?!

And another thing- I wouldn't completely cut out starchy carbs PWO because it's in your best interest to regulate blood sugar levels after your shake, which can be easily done with some oatmeal or sweet potato.

[puMPed_GuNs]

Im not sure how much fat is in the PWO.. thats why i put a question mark next to it. I just added the carb n protein cal and subtracted it from the total - thinking that might be the fat. But because I wasnt sure if it would be accurate .. I placed the question mark there.
SO it is likely that the PWO shake does not contain that amount of fat.

[XenoWang]

Well where are you deriving your total calorie count for the PWO shake from? The total should be the sum of its parts, so how did you arrive at that total in the first place?

[puMPed_GuNs]

I just went back to the PWO calcultor, and did it again.

Macros:

Total Calories: 551 cal
Prot: 183.83 cal 21.3%
Carb: 367.65 cal 66.72%

The thing I dont understand is that the 183 and the 367 add up to make the total calories (551), but their percentages (21 and 66) dont add up to 100%

[puMPed_GuNs]

Any ideas?