Is this oatshake to much?

[MinoR]

I just signed up so I could get a seasoned view on my core diet.
I am eating a lot of calories cause I have hit a wall but I'm afraid of gaining fat. I have always been cut at 87kg but I want to be cut at 95+kg. As soon as I go over the 93kg mark I start feeling a little bloated.

I am currently 24 years old, 96kg (211 pounds) and 187cm or 6,1

Breakfast
250g oatmeal
3 scoops of protein
1 banana
600ml water

All in blender
For a total of 1406 cal and 108g of protein

Next meal is made of skyr which is a icelandic product and not that very well known. It is unbelievably high in protein yet has no fat and little carbs.
500g Skyr
1 banana
4 Eggs (with yolk)

All in blender
For a total of 798 cal and 106,5g of protein

Next meal.
1 Bowl of pasta (not to much) don't know how many grams or the calories. (Wiki answers say 320cal but I say mine is mayb 200cal)

Post workout
Creatine (15g and 75g of dextrose = 300cal of sugar)
2 scoops of protein in water
For a total of 540cal and 50g of protein

Dinner
Usually 1 baked chicken breast with either baked potato or rice and a side salad. It's 50/50 whether I make sauce or if I use BBQ.

Without sauce 604cal and 56,5g protein

Before bed I take 1 scoop casein protein for 120cal and 24g protein

For total this is a little over 3500 calories
With around 350g of protein, high in carb and low in fat.
I drink 3-4 litres of water per day (It's !"%!"$ hard! I feel like I am drinking all day long)

Am I taking a little to much protein? To much carbs? Is the oat shake in the mornings to big?

 

[markh7]

I think your protein is just about right! I followed a very similar diet recently but my diet had an extra 2 meals some days. Some days I got up around 7,500 calolries, but I gained quite a bit of bodyfat because I didnt do my cardio to burn excess calories( which I seriously regret!) Your diet is quite good,but if ya wanna pack on more mass try add 1 more meal each day, and do 20 mins cardio at the end of your workouts so you don't gain any bodyfat from excess calories. I wish I did it that way from the start. And the shake in the morning is good

 

[MinoR]

Thx, I always do around 20-25min cardio after each workout and I am thinking about doing a 30 min cardio before breakfast starting next week. I agree with you on the 20 min cardio after wo, feel alot less bloated when I do them consistently.

 

[RickO'Shea]

I'd actually take the protein down a knotch. There are heap loads of medical studies showing you don't need 2g of protein per lb to cause muscular hypertrophy. I'd drop it to like 60-75 if you're that concerned. If you're concerned about putting fat on though, your diet needs some serious tweeking. Too few meals, not nearly enough fiber, your carb sources are too low GI, you're spiking insulin like crazy, and you're not fueling your metabolism correctly.

You need to add more alkaline foods.
You Never should eat just a Protein/Carb meal. Always add a good fat.
You need to add more healthy fats. Ie...almonds, almond butter, peanut butter, and avocado.
Run 6 meals a day with slightly less macros.
I would decrease the amount of carbs in general.

 

[MinoR]

Thx for the input Rick.

I thought that oats had high GI and fibre amount, after your reply I did some googling and found it was only medium GI. I am eating 30g+ of fibre. I also take ON multivitamin tablets (opti-men) and I take Omega-3 fat as well.

I can see you know much more than I do about dieting but there is one thing that doesn't add up:
"I'd actually take the Protein down a knotch."
"I would decrease the amount of carbs in general."

I am at 3500 cal and I really don't think I can go any lower cause I'm pushing it with 3500. If you want me to lower both carbs and protein you really are suggesting total increase in fat only to maintain 3500 cal? I am at 1,6g protein per pound so not quite at 2g per pound.

 

[RickO'Shea]

Yeah your fats did look low. I'd rock more spinach asparagus that sort of thing. May I suggest checking out sciVationbooks.com and check out their mass diet. I think it would help your cause.

 

[moya]

i think your diet is mediocre at best, just being honest...
too many shakes, not enough meat... your body will burn more calories breaking down meat, and you will get better muscular growth...
i am on 3500 calories right now... 50p 20c 30f this is about 2 lbs of meat a day plus one shake and then the rest in good carbs and healthy fats...
it is more like 420g of protein a day...
try this out for 2 weeks and i guarantee you wont look back...
check out my log on the anabolic forum, i have pics in my gallery of what this diet can do... the second set of pics from the start was pretty much all diet, now im on a cycle of test and tren, which i have done before, but this diet is making a world of difference...

 

[moya]

DO NOT decrease your protein...

 

[MinoR]

Thanks for the books at scivation Rick. Am going through them now, look great. I really don't want to go for the spinach but if it is the only way to further improve my diet I will suck it and go for it.

Would it be ok to put spinach in a blender with oats, water, protein and take it in the morning?

Thx for the input moya. I think I will add 6oz of chicken breast with 1 cup of rice to it and also try to stuff the spinach in there somewhere. I will of course alter accordingly to the book after I'm done with it.
Are you measuring the chicken cooked? 6oz of chicken cooked?

 

[Roxy722]

Are you trying to cut now? recomp? bulk? I think you need to step back and figure out your daily caloric intake based on your goals and then set your macros around that. But then..if you go with a scivation diet, everything you need will be in there. Good luck!