Crititque My Diet = New

[Peaked]

Hey this is my first post, I'm not very unfamiliar with these types of forums, apart of alot of forums.

But let's get back on topic, I am staying at a maintenance BF% and gaining as much muscle as possible. I am at 10% right now and am trying to keep that as best as possible, I came up with a Diet I would and hope it does very well.

Meal 1, 8AM
• 6 egg whites, 1 whole egg
• 1 1/2 packs oatmeal
• 1 tbs. ground flax
• 1 apple
• 250mL skim milk
• Multi-vitamin, 2g of fish oils
= 43.9g of protein, 63.7g of carbs, 12g of fats

Meal 2, 10AM
• 2 chicken breast
• 6oz. brown rice (cooked)
• 1 cup of brocoli w/ 1/2 tbs. olive oil
= 38.7g of protein, 46.6g of carbs, 13g of fats

Meal 3, 12PM
• 5 slices of turkey
• 1 slice of low-fat cheese
• 1 cup of brown rice
• 1 cup brocolli
• 2 fish oil caps
= 36.9g of protein, 48.2g of carbs, 12g of fats

Meal 4, 2:30PM
• 1 scoop of whey
• 1 banana
• 250mL skim milk
• 1 package of oatmeal
= 32.4g of protein, 52.2g of carbs, 2g of fat


Meal 5, 4:30PM
• 2 scoops of whey protein
• 500mL skim milk
• 1 apple
• 1 banana
• 9oz brown rice
= 56g of protein, 103.2g of carbs, 2.4g of fat

or

20g dextrose
250ml milk
2 scoop whey (if it is only 20g per scoop)
1 banana
1 cup quick oats (ground in a blender and added to the shake)
TOTAL = ~690 cals, ~114g carb, 54g protein, 5g fat

Meal 6, 5:30PM
• 2 chicken breast
• 1 cup brown rice
• 1oz of peas w/ 1 tbs. olive oil
= 37.8 of protein, 45.8g of carbs, 14g of fats

Meal 7, 7:30PM
• 1 oz of peanuts
• 250mL of skim milk
• 1 scoop of whey
= 34.7g of protein, 18.1g of carbs, 14.1g of fats

Meal 8, 10PM
• 1 cup 2% cottage cheese
• 1 oz. walnuts
• 2 fish oil caps
= 26g of protein, 8g of carbs, 18g of fats

Totals:
Protein: 306.4g
Carbs: 333.6g
Fat: 75.4g
Calories: 3,200-3,600

Give me a 1-10 response, thanks!

 

[pintoca]

how much do you weight? can't tell if this is good or not without knowing your stats.

The food selection and timing seems solid. Which one is your PWO meal?

 

[Peaked]

Weight: 235
Height: 5'10"

Meal 4: Pre-workout
Meal 5: Post-workout, switches every month.

 

[thajeepster]

I give it a 9 at least, very solid, are you bulking or trying to maintain?

 

[thelion2005]

I give it a 9 at least, very solid, are you bulking or trying to maintain?

I agree. Lots of discipline in the menus.

It is so good ... I'd only suggest walnuts, almonds, and pecans in place of the peanuts and a few berries.

Is there a "family" meal in this ? Do they share your discipline?

 

[Peaked]

I agree. Lots of discipline in the menus.

It is so good ... I'd only suggest walnuts, almonds, and pecans in place of the peanuts and a few berries.

Is there a "family" meal in this ? Do they share your discipline?

I was recommended other types of Nuts, I thought I would witch off between Peanuts and Walnuts.

I live with my girlfriend rigt now, I eat breakfast, lunch, and dinner with her. The other meals I eat by myself.

Thanks for your guy's opinions!

 

[pintoca]

OK, I just ran some numbers on this. Seems to me with this plan you will barely maintain and in the long run you could actually lose weight (the calories are still below your TDEE).

Bulking range for your current stats are 4200-4600 cals/day. Your radios are very conservative too (around 40,40,20). You could try with a 50C, 30P, 20F to have a bit more of energy for the workouts.

as said before, food selection is pretty solid, so 9 too

 

[Joe Stenson]

OK, I just ran some numbers on this. Seems to me with this plan you will barely maintain and in the long run you could actually lose weight (the calories are still below your TDEE).

Bulking range for your current stats are 4200-4600 cals/day.

Wtf.

This is a pretty bold statement considering you know NOTHING about his metabolism or activity levels .

 

[jeepboi]

Wtf.

This is a pretty bold statement considering you know NOTHING about his metabolism or activity levels .

whoa bub!

the guy asked for oppinions, thats all Pin gave him.

no need for the outburst of rage lol

 

[Peaked]

I was probably going to add more Calories, add up to 4,000 calories. I am going to be playing football this season, so that will probably burn alot of Calories.

I got a pretty bad metabolism, but I do a lot of cardio.

Thanks for the replys.

 

[pintoca]

Wtf.

This is a pretty bold statement considering you know NOTHING about his metabolism or activity levels .

I assumed a person with the knowledge of diet he is showing AND his stats (there is a reason why I asked) would train at least 3 times /week.

as for the numbers, Im basing them in 3 different calculations, that is why there is a range.

Just for the record, Peaked, on how many cals do you normally bulk? am I far off?

 

[Peaked]

I assumed a person with the knowledge of diet he is showing AND his stats (there is a reason why I asked) would train at least 3 times /week.

as for the numbers, Im basing them in 3 different calculations, that is why there is a range.

Just for the record, Peaked, on how many cals do you normally bulk? am I far off?

I'm an easygainer, I used to Bulk at 3,500-4,000 Calories.

 

[Joe Stenson]

whoa bub!

the guy asked for oppinions, thats all Pin gave him.

no need for the outburst of rage lol

Someone at 5'10 235 might need 3000 calories to bulk or might need 6000, who knows. Metabolism is the biggest factor, but activity level (and think what type of job, office or construction? not just how often he works out or does cardio) is also important.

I assumed a person with the knowledge of diet he is showing AND his stats (there is a reason why I asked) would train at least 3 times /week.

I'd agree that that is a pretty fair assumption. But 3 times or 5 times or 7 times? Cardio or not? And you're forgetting the most important factor of all: metabolism.

as for the numbers, Im basing them in 3 different calculations, that is why there is a range.

I guarantee you that there's TONS of guys out there with his stats who don't fall in that range. Calorie formulas are virtually useless for anyone who knows anything about their body. If not, they can be used as a half-decent starting point.

 

[pintoca]

200 cals off on the upper range. My bad then

 

[Peaked]

So what do you rate my diet?

 

[Joe Stenson]

If you're going to add more calories like you said, I'd suggest increasing fats a bit. Get that up to 100g/day and then you're talking.

Another suggestion is possibly to double the cottage cheese before bed. I don't think it's a huge deal, but it's always good to have an abundance of aminos in you while you sleep.

I'd give it a 9 too.

 

[Peaked]

If you're going to add more calories like you said, I'd suggest increasing fats a bit. Get that up to 100g/day and then you're talking.

Another suggestion is possibly to double the cottage cheese before bed. I don't think it's a huge deal, but it's always good to have an abundance of aminos in you while you sleep.

I'd give it a 9 too.

LOL, to many carbs before bed.

Thanks for the critique.

 

[Joe Stenson]

LOL, to many carbs before bed.

Thanks for the critique.

Get a different kind of cottage cheese then, dry curd for example.

Or you can always use a different protein source. Doubling up what you already had just seemed like the easiest option.

 

[Peaked]

hmm,

Good suggestion. I might pick up some Casein.