Diet Writeup, Critique

[Lee]

First real diet that Ive written specially for myself. Need some critiquing if you guys would help. Im going for a clean bulk. Ill be using Lipoflame in the AM as a stimulant and Amp02 preworkout. Water intake will be 1gallon a day. Green tea will also be drank throughout the day, usually around 300mg of caffeine a day from the green tea. I am comming off a low carb diet and am currently 6'5" 231 pounds and I would guesstimate around 15% bodyfat. Any info would help, thanks guys.

Breakfast 6am:
5 eggs, (2 yolks, 3 whites) 350 Calories - 30g Protein - 0g Carbs - 25g Fat
1/2 Cup Oatmeal 150 Calories - 5g Protein - 27g Carbs - 3g Fat

Lunch 11am:
1 ANPB Sandwich (2tbsp ANPB 2pc Bread) 370 Calories - 14g Protein - 33g Carbs - 18g Fat
1 Banana 120 Calories - 1g Protein - 31g Carbs - 0g Fat

Pre-Workout 4pm:
1/2 Cup Granola 200 Calories - 5g Protein - 34g Carbs - 7g Fat
1 serving Amplify02

Post-Workout/Dinner 6pm:
2 Chicken Breasts 460 Calories - 90g Protein - 0g Carbs - 12g Fat
1 1/2 Spinach 40 Calories - 2g Protein - 10g Carbs - 0g fat
2 tbsp ANPD 210 Calories - 8g Protein - 6g Carbs - 16g Fat



TOTALS: 1900 Calories - 155g Protein - 141g Carbs - 81g Fat

 

[partagus]

It looks pretty good, but I would eat more meals/snacks. Are you using fitday to guide your diet? If not, you should. If we're splitting hairs here, I would cut out at least one, if not both of your egg yolks, The difference is One egg has approx 84 calories, one egg white has 16 calories. You will also cut 6 grams of fat and one carb per egg (according to fit day).

On your bread, I would use a whole grain low-carb bread, again, cutting calories is key when dieting. Two slices of low carb bread will give you 10 carbs (5 per slice). I would eat an apple instead of a bananna (The difference is 28 calories, 1 fat gram, 7 grams of carbs)....you get the point. By taking an active approach to diet, you can make minor changes here and there to save your self some calories. It all adds up. As you know, you have to burn 3500 calories to lose one pound of fat, so count every calorie. Stick with it, and good luck!

 

[Speakerman]

Need more meals. Up the egg whites. Add in two or three shakes.

 

[Lee]

Well im not really worrying about burning fat. Im going for a clean bulk, but i know i will have to put on a little fat over time. I just want to keep that to a minimal while putting on some decent lean mass. Not trying to be a monster, just in shape.

 

[Sim882]

1900 Calories - 155g Protein - 141g Carbs - 81g Fat is not much food for a bulk for a large man.

This is more of a cut diet, and a low calorie one.

MEals 2-3 need more protein. Meal 4 has more than your body can handle at one time

 

[Lee]

If i throw in 2 protein shakes, 1 with meal 2, and 1 with my preworkout meal mixed with skim milk, itll add a few hundred cals, around 50g of protein, and a few carbs, would that help much or should I try to use solid food instead? Problem with meal 2 is im at work and dont have access to any type of heating aparatus. Maybe pack a few hardboiled eggs for meal 2 along with the sandwich?

 

[Omegasox]

You need a lot more calories if you want to put on weight. I understand the hesitation for eating too much when you're attempting a 'clean' bulk, but there is just no way you are going to gain weight on less than, I'd say, ~3000 cals. This is just an estimate, as all bodies are different, and I don't know if cardio is included.

At 6'2 195 lbs I'm losing about 1 1/2 pounds a week on 2300 cals - 3 lifting days, 2 cardio days.

 

[poysyn]

you need more than 3,000 cals to probably even make gains - how many cals did you consume on your cut? If below 1900 you probably had a great deal of muscle loss.

Increase cals to 3k - increase water intake to at least 1.5gallons (kidney issues suck)

 

[OMEGA]

..

will post later this week

 

[mm107]

i think its a nice balance, for bulkin its nice to have carbs...

but if you want to lean out a little while gaining LBM, try adding more snacks to it.

Even 1 handfull of peanuts would be a great snack.

And Also,

Bananas. I have read since they containt fructose, that they can be stored as 'fat' without a huge insulin spike, so be carefull with these. I love bananas especially with ANPB, but it was leaving me stored up with fructose.

But 1900 Cals is a 'cutting' diet it seems. But dont let no one tell you, its impossible to get bigger while getting leaner, i did it with pics to proove it.

 

[KyleMcd]

First real diet that Ive written specially for myself. Need some critiquing if you guys would help. Im going for a clean bulk. Ill be using Lipoflame in the AM as a stimulant and Amp02 preworkout. Water intake will be 1gallon a day. Green tea will also be drank throughout the day, usually around 300mg of caffeine a day from the green tea. I am comming off a low carb diet and am currently 6'5" 231 pounds and I would guesstimate around 15% bodyfat. Any info would help, thanks guys.

Breakfast 6am:
5 eggs, (2 yolks, 3 whites) 350 Calories - 30g Protein - 0g Carbs - 25g Fat
1/2 Cup Oatmeal 150 Calories - 5g Protein - 27g Carbs - 3g Fat

Lunch 11am:
1 ANPB Sandwich (2tbsp ANPB 2pc Bread) 370 Calories - 14g Protein - 33g Carbs - 18g Fat
1 Banana 120 Calories - 1g Protein - 31g Carbs - 0g Fat

Pre-Workout 4pm:
1/2 Cup Granola 200 Calories - 5g Protein - 34g Carbs - 7g Fat
1 serving Amplify02

Post-Workout/Dinner 6pm:
2 Chicken Breasts 460 Calories - 90g Protein - 0g Carbs - 12g Fat
1 1/2 Spinach 40 Calories - 2g Protein - 10g Carbs - 0g fat
2 tbsp ANPD 210 Calories - 8g Protein - 6g Carbs - 16g Fat



TOTALS: 1900 Calories - 155g Protein - 141g Carbs - 81g Fat

Lee- This diet will not suit your needs. I suggest you take in two more 50 gram shakes, and some more meat. You'll need at least 350 grams of protein. Carb wise, get at least 300, for fat at least 110 (0.5g's per lbs).

That will bring you to 3500+ calories, THIS is what you'll NEED to grow. Good luck.

 

[poysyn]

i think its a nice balance, for bulkin its nice to have carbs...

but if you want to lean out a little while gaining LBM, try adding more snacks to it.

Even 1 handfull of peanuts would be a great snack.

And Also,

Bananas. I have read since they containt fructose, that they can be stored as 'fat' without a huge insulin spike, so be carefull with these. I love bananas especially with ANPB, but it was leaving me stored up with fructose.

But 1900 Cals is a 'cutting' diet it seems. But dont let no one tell you, its impossible to get bigger while getting leaner, i did it with pics to proove it.

It's not impossible for all, but for most its extremely difficult. I seriously doubt most people that have been lifting for over a year will be able to make good gains on a cut..

 

[Lee]

Breakfast 6am:
5 eggs, (2 yolks, 3 whites) 350 Calories - 30g Protein - 0g Carbs - 25g Fat
1/2 Cup Oatmeal 150 Calories - 5g Protein - 27g Carbs - 3g Fat
2 Tbsp ANPB 210 Calories - 8g Protein - 6g Carbs - 16g Fat
2 Caps Lipoflame

Lunch 11am:
2 ANPB Sandwich (4tbsp ANPB 4pc Bread) 740 Calories - 28g Protein - 66g Carbs - 36g Fat
2 Caps Lipoflame

Pre-Workout 4pm:
1/2 Cup Granola 200 Calories - 5g Protein - 34g Carbs - 7g Fat
1/2 Cup Cottage Cheese 90 Calories - 12g Protein - 5g Carbs - 2g Fat
1 serving Amplify02

Post-Workout/Dinner 6pm:
2 Chicken Breasts 460 Calories - 90g Protein - 0g Carbs - 12g Fat
1 1/2 Spinach 40 Calories - 2g Protein - 10g Carbs - 0g fat
2 tbsp ANPD 210 Calories - 8g Protein - 6g Carbs - 16g Fat



TOTALS: 2450 Calories - 188g Protein - 154 Carbs - 117 Fat


Ok, second attempt. I dont wanna go up to 3000 Cals simply because I know Ill put on a lot of fat, due to my shitty genetics. Maybe over time Ill slowly raise it up there but for now Ill stick to this. Ill be snacking after my post workout meal lightly on cheese, almonds, cottage cheese, and some spinach. After snacking cals should be around 2600 by bedtime. Ill give this diet a shot for a few weeks and see what happens.

 

[Sim882]

Breakfast 6am:
5 eggs, (2 yolks, 3 whites) 350 Calories - 30g Protein - 0g Carbs - 25g Fat
1/2 Cup Oatmeal 150 Calories - 5g Protein - 27g Carbs - 3g Fat
2 Tbsp ANPB 210 Calories - 8g Protein - 6g Carbs - 16g Fat
2 Caps Lipoflame

Lunch 11am:
2 ANPB Sandwich (4tbsp ANPB 4pc Bread) 740 Calories - 28g Protein - 66g Carbs - 36g Fat
2 Caps Lipoflame

Pre-Workout 4pm:
1/2 Cup Granola 200 Calories - 5g Protein - 34g Carbs - 7g Fat
1/2 Cup Cottage Cheese 90 Calories - 12g Protein - 5g Carbs - 2g Fat
1 serving Amplify02

Post-Workout/Dinner 6pm:
2 Chicken Breasts 460 Calories - 90g Protein - 0g Carbs - 12g Fat
1 1/2 Spinach 40 Calories - 2g Protein - 10g Carbs - 0g fat
2 tbsp ANPD 210 Calories - 8g Protein - 6g Carbs - 16g Fat



TOTALS: 2450 Calories - 188g Protein - 154 Carbs - 117 Fat


Ok, second attempt. I dont wanna go up to 3000 Cals simply because I know Ill put on a lot of fat, due to my shitty genetics. Maybe over time Ill slowly raise it up there but for now Ill stick to this. Ill be snacking after my post workout meal lightly on cheese, almonds, cottage cheese, and some spinach. After snacking cals should be around 2600 by bedtime. Ill give this diet a shot for a few weeks and see what happens.

If your concerned about genetics and that you will get fat on 3000 cal+, I suggest you buy skin calipers.

Start at 2600 calories. Every 2 weeks, if there is no increase in your bf (or no unacceptable increase), add 100 calories to your diet. This will allow your body to adjust to more calories. I really doubt that you cannot eat more than 3000 calories soon enough under this approach given your height and weight - indeed, I can at only 5'6 weighing 145 pounds without getting fat.

Since your BMR would be about 2300, 2600 is in fact should see you lose weight, so your goal should be to increase your calories to 3500 + over the course of a couple months