Please Critique This Diet.very Frustrated!

[angleslam]

I was hoping that someone could please look over my diet and critique it. I am getting very frustrated at my gains right now. I have been lifting for about 2 years. I have been happy with my progress up until the last 6 months or so. I have tried to switch up my training routine, and although i have gone up a bit in strength, I am still not gaining much weight at all. I want to build more mass( I would love to be 220, but i feel that will never happen at the rate i am going at). I am 6 foot, and weight about 194 pounds. Please give me some advice..Thanks

Meal 1:
6 eggs(4 egg whites, 2 full eggs), oatmeal
Meal 2:
Fat free yogurt,protein shake
Meal 3:
1 can of tuna(18 gram protein size),2 pieces of Wheat Bread
Meal 4(post workout)
1 Protein Shake in Skim Milk,
Meal 5:
1 to 2 Chicken Breast,1/4 cup pasta,some baked beans
Meal 6:
Protein shake,bowl of toasted oats cereal


That is pretty good description of my diet. On weekends i usually will go out and have a Steak or 2. My main goal is to put on quality mass.Thanks alot.

 

[kamaboko]

though i'm still learning this stuff myself, i think i can point out a few changes you'll want to make. first, go for one post workout protein shake. replace your other shakes with real food; for instance, steak, fish, or chicken to get the protein you want. second, get some quality fats in there (i.e., flax seed oil). third, eat more food. your calorie consumption ratio to weight looks very low. i'm 6'0" @ 176 and i'm downing 3000 cals a day. i expect to up this to 3500 shortly, but i want to do it right....still studying. do you know how many calories your consuming? also, what's your carb/protein/fat ratio plan?

 

[110%]

yeah kamakobo gave out most of the things you need to look for, first if you want real help list the ratio breakdown you have for each meal, next to improve your diet you need to eat alloooot more to gain some weihgt bump it up to 20 X bw for total cals each day, also as kamakobo said throw some healthy fats in there like some nat peanut butter would do or just reg isnt that bad. and up your carbs a ton, why only a 1/4 cup of pasta, put some carbs in each meal, if u weight 196 u need at least 350 carbs each day prolly more. add in some potatoes, brown rice, pasta, fruits, some simple sugars postworkout, oats.

 

[Wizzyman]

Yeah bro, you need heaps more calories and more unsat fat. I wouldnt worry about ratio's and calorie counting too much, just eat more. If you eat more and are still not getting heavier - eat more. More than one shake a day is alright - but make sure it is not low in carbs and protein like heaps are these days. Don't be scared to put on a bit of fat eaither - you can't gain heaps of weight and stay lean. Good luck

 

[Wizzyman]

Thats a mean picture next to your name 110%, Is that Lee Priest?

 

[Love Bone]

110% is right on

Your carbs and calories in general are way too low to gain any mass. You are at roughly 180 carbs, 2300 calories here, a minimum of 1/2 the carbs you need to gain. This looks closer to a cutting diet. If you really want to gain mass, you should go with 450 carbs, 250 protein, 80 fat daily for your weight. This will be roughly 3500 calories. Eat at least 100 - 140 grams of carbs and maybe 40 grams protein in post workout meal (you are concentrating on protein post workout which is completely opposite of what you should). If your last meal is a whey shake try to add some fat to it (flax or PB) to slow digestion as much as possible.
Just some suggestions.

 

[angleslam]

Thanks alot guys. I broke out the calculator last night and did my math as to how much calories,carbs,and fat i was consuming and i realized it was very very low. I didnt realize how to calculate how many carbs i should have etc, but now i do. Thanks again for all of this feedback. I was getting frustrated with my working out the last few months because of minimal gains, but now i am hoping that with all this info i will be on track again.

 

[angleslam]

BTW..This is what i changed my diet to.How does this look?Please let me know any fine tuning i should do.

Breakfast:
4 eggwhites/2 full eggs
1 bowl oatmeal
1 glass OJ
2 piece wheat bread with 1 tbsp butter

Meal 2:
Peanut butter sadwich on wheat bread
1 yogurt

Lunch:
1 can(31g protein) of tuna on wheat bread
protein bar

Snack3(after workout)
Protein shake in milk with 1 banana

Dinner:
1 to 2 chicken breast
2 serv pasta with Tomato Sauce
steamed vegetable

Last meal:
1 bowl oatmeal
full glass of milk
1 yogurt


This puts me at roughly 2989 calories,234grms protein,451 carbs, and 60 grams of fat. I know that the fat is kind of low and i plan to buy some flax seed oil when i go shopping this week. Thanks alot guys!

 

[vitor97]

Your

Your BReakfast SUCKS, You wake up after an 8 hour slumber and have what 30 grams of protein, Have all 4 Whole eggs, then the rest of the stuff u mentioned then Add 25grams of whey.

Meal 2, Where is the protein, The PBJ is a good Calorie dense meal but Wheres THE beef.


How is this Bulking when I dont see any RED MEAT. GET some steaks, some Potatoes, And your last meal ONCE again Where is the PROTEIN.

To sum up your diet, Wheres the Beef, Wheres the PROTEIN, Go get some cheap ground beef a lb is like 2.75. Eat 1lb a day, if your bulking and lifting hard u dont need to worry about CHolestrol and things like that.

 

[110%]

Thats a mean picture next to your name 110%, Is that Lee Priest?

yeah man, haha thats lee, that guys is amazing have you seen him in offseason, haha.

 

[MR. BMJ]

I have pretty much come to the conclusion that if you are going to follow a 'bulking' diet/hypercaloric diet, then it is a waste to even count calories. Make sure you get in your protein requirements for the day and at each meal, and then just add your complex carbs and vege's if needed. I am not a big fan of eating too many calories over maintenance for a drug free bodybuilder when it comes to bulking. Add in some quality essential fats, and don't even count calories.

Go by what you look like in the mirror. Just add or subtract calories as needed depending on how you look. Fat gain will be inevitable anyway to some degree. Just choose quality foods.

Although debatable, this is just my opinion...I think MS does this as well if I remember (correct me if i'm wrong MS).

If you are preparing for a show, this may need to be a little more precise, but for the average dieter who doesn't compete, like myself, I don't even bother counting calories.

Now cuttin' up is a little different.

BMJ

 

[angleslam]

Re: Your

Your BReakfast SUCKS, You wake up after an 8 hour slumber and have what 30 grams of protein, Have all 4 Whole eggs, then the rest of the stuff u mentioned then Add 25grams of whey.

Meal 2, Where is the protein, The PBJ is a good Calorie dense meal but Wheres THE beef.


How is this Bulking when I dont see any RED MEAT. GET some steaks, some Potatoes, And your last meal ONCE again Where is the PROTEIN.

To sum up your diet, Wheres the Beef, Wheres the PROTEIN, Go get some cheap ground beef a lb is like 2.75. Eat 1lb a day, if your bulking and lifting hard u dont need to worry about CHolestrol and things like that.

As far as the breakfast goes according to my calculations i am getting around 43 grams of protein(keep in mind i weigh around 193).That is not just the eggs but the whole wheat bread has 5 grams protein each,plus the little bit in the oj, and butter.Do I really need more than that in that one meal?I agree with what you said about meal 2 and it makes alot of sense so i have changed that up(I am now having the peanut butter sandwhich with my protein bar then. I work so its the best i can do),and also I also put more protein in my last meal.. As far as the red meat goes i get kind of lost with that. I thought that as long as i eat chicken breast(roughly 2 decent size) i can get as much protein,etc as i would from steak?I am one of the few people in this world that doesnt like the taste of steak at all.Raw,medium, or well done. I also thought that eating alot of red meat was bad in the long term because of the amount of fat, and yes cholesterol??