Help perfect my diet!

[hooverdeuce]

Ok, I'm 6'2", 175#, ~12% bf trying to clean bulk. I will be starting my first cycle of 250mg test e week later this month. Before I start I want my diet and training to be close to perfect. Here is what I'm currently eating everyday

12p (300 cals)- 2 servings wheaties w/blueberries and 1% milk
1.5 servings egg beaters

2:30p (350 cals)- turkey sandwich on whole wheat bread w/ cheese slice

3:30p (? cals)- 1 banana and creatine preworkout

5p(400 cals) 1 gatorade and a .5 serving of cytogainer in water

6p (500 cals) chicken breat(s) and brown rice or yam

9p (400 cals) tilapia or steak w green veggies (broccoli or grean beans)

12a (400 cals) grilled chicken strips salad

2a (400 cals) 2 servings cottage cheese and apple w/ natural peanut butter


I'm just estimating on the calories, I haven't measured them or my macros for sure. Right now I feel like I'm at or maybe just above maintenace since I have a high metabolism and am pretty active. I would like to add 500-1000 more calories. I don't want to get much fat but I am open to eating somewhat dirtier for the extra calories since I obviously need to bulk up some.

I'm open to any and all suggestions, thanks alot.

 

[brandonp005]

FitDay - Free Weight Loss and Diet Journal will help you keep everything calculated bro.

think red meat bro. select sirloin is great for putting on mass. its normally cut pretty lean and at a good price. when it goes on sale for 2.99 per lb at the local Food City, I buy the shit out of it!

 

[SouthernLord]

Ok, I'm 6'2", 175#, ~12% bf trying to clean bulk. I will be starting my first cycle of 250mg test e week later this month. Before I start I want my diet and training to be close to perfect. Here is what I'm currently eating everyday

12p (300 cals)- 2 servings wheaties w/blueberries and 1% milk
1.5 servings egg beaters

Egg Whites are . Eat whole eggs instead. 6 large omega three eggs will give you 400+ calories here.

2:30p (350 cals)- turkey sandwich on whole wheat bread w/ cheese slice

3:30p (? cals)- 1 banana and creatine preworkout

5p(400 cals) 1 gatorade and a .5 serving of cytogainer in water

6p (500 cals) chicken breat(s) and brown rice or yam

Add 1oz of almonds or walnuts. That's an extra 160-180 kcal

9p (400 cals) tilapia or steak w green veggies (broccoli or grean beans)

Again with the nuts here.

12a (400 cals) grilled chicken strips salad

More nuts

2a (400 cals) 2 servings cottage cheese and apple w/ natural peanut butter


I'm just estimating on the calories, I haven't measured them or my macros for sure. Right now I feel like I'm at or maybe just above maintenace since I have a high metabolism and am pretty active. I would like to add 500-1000 more calories. I don't want to get much fat but I am open to eating somewhat dirtier for the extra calories since I obviously need to bulk up some.

I'm open to any and all suggestions, thanks alot.

My suggestions are in blue. Check out my food journal for some more ideas....

http://www.elitefitness.com/forum/m...building-journal/sls-diet-journal-650302.html

 

[elmarcouk]

Double the meat portions would be my first bit of advice. Gives you extra calories, and since you'll be on the extra protein will help a lot!

 

[joe d]

1.5-3g of protein, 3-6g of carbs, .25-1g of fat per lb of bw per day split between 6-10 meals. every meal should have some green veggies. protein should come from beef, chicken, eggs, milk. carbs should be a mixture of simple and complex in every meal. drink 1-3 gal. pure water ed.

this is as good as it gets. you have to learn how to eat for yourself. start a log and keep an open mind to change. its a long process. our diets are all over the place because we are all different. dont make the mistake of letting a web page or another person tell you how to perfect your diet. it wont work. take any advice as nothing more than help creating a starting point. its all on you from there.

 

[SouthernLord]

1.5-3g of protein, 3-6g of carbs, .25-1g of fat per lb of bw per day split between 6-10 meals. every meal should have some green veggies. protein should come from beef, chicken, eggs, milk. carbs should be a mixture of simple and complex in every meal. drink 1-3 gal. pure water ed.

this is as good as it gets. you have to learn how to eat for yourself. start a log and keep an open mind to change. its a long process. our diets are all over the place because we are all different. dont make the mistake of letting a web page or another person tell you how to perfect your diet. it wont work. take any advice as nothing more than help creating a starting point. its all on you from there.

That is a serious plan for bulking

 

[hooverdeuce]

As far as doubling the meat servings I read that your body will only absorb 40g of protein every couple hours so it would be a waste to eat more than this. Is this incorrect?

Southern Lord: what do you think of egg beaters with yolk? I don't eat whole eggs very often because of the high cholestorol but would be willing to eat them more often. What's the most convenient way to cook 6 eggs at a time? Also, for the nuts are unsalted cashews or peanuts ok? Or are almonds and walnuts that much better? thanks alot

 

[hooverdeuce]

One of my good friends owns a meat store so I can get most anything from him but I'm not very educated on different meats. What should I ask for? I usually just get strips and fillets but of course they aren't too cheap.

 

[joe d]

One of my good friends owns a meat store so I can get most anything from him but I'm not very educated on different meats. What should I ask for? I usually just get strips and fillets but of course they aren't too cheap.

just any lean beef. get your fats from the nuts. i like the unsalted mixed nuts and sometimes just penut butter.

 

[kalspic]

london broil is about the leanest i know of

 

[SouthernLord]

As far as doubling the meat servings I read that your body will only absorb 40g of protein every couple hours so it would be a waste to eat more than this. Is this incorrect?

Southern Lord: what do you think of egg beaters with yolk? I don't eat whole eggs very often because of the high cholestorol but would be willing to eat them more often. What's the most convenient way to cook 6 eggs at a time? Also, for the nuts are unsalted cashews or peanuts ok? Or are almonds and walnuts that much better? thanks alot

Both myths imo. Your body can absorb more than 40g grams. I would rather eat 60gs and waste 4-5 grams then eat 40g and not take in enough kcal.

As far as egg consumption increasing cholesterol levels.....Those studies were done in the 70's by the cereal board. Of course general meals wants you to think eggs are bad
I have ate 6 eggs every morning for a while. Sometimes up to a dozen a day. My cholesterol has always checked out fine. If you already have cholesterol problems and are afraid of whole egg consumption I understand that. I usually scramble my eggs.

Cashews and peanuts are fine. Walnuts and Almonds are the best nuts imo. What ever nut you decide on make sure it is raw or dry roasted. the only ingredient on the container should be (nuts, salt). Avoid any nut fried in cottonseed oil. You would be better off buying potato chips lol.