Refined Bulking Diet - Critique Please!

[LeviathanX]

This is a bulking diet. My current stats are 6'0" 182lbs. @ ~8-9% BF. I'd like to know what everyone thinks... and if anything should be changed around.

The nutrient breakdown is:
Calories: 3902
Carbs: 448 grams
Protein: 394 grams
Fat: 51 grams

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7:30 AM
6 EGG WHITES AND 2 EGG YOLKS SCRAMBLED
1 CUP OATMEAL WITH 8 OUNCES SKIM MILK
1 MULTIVITAMIN

10:30 AM
1 CAN TUNA
1 SLICE WHOLE WHEAT BREAD
1 BANANA

12:30 PM
2 GRILLED CHICKEN BREASTS
1 CUP COOKED PEAS AND CARROTS
1 PEELED, BOILED, WHITE-SKINNED POTATO
1 CUP COOKED WHITE RICE

2:45 PM
1 NY-TRO PRO-40 WITH 5 GRAMS GL3 L-GLUTAMINE AND 16 OUNCES SKIM MILK
1 APPLE

45 MINUTES PRE-WORKOUT
2 DYMETADRINE XTREME (ECA STACK)
1 CAN TUNA
2 SLICES WHOLE WHEAT BREAD
1 APPLE

5 MINUTES POST-WORKOUT
2 SCOOPS VP2 WHEY ISOLATE WITH 1 SERVING CREATINE HSC AND 5-10 GRAMS GL3 L-GLUTAMINE AND 16 OUNCES WATER

45 MINUTES POST-WORKOUT
1 SERVING NY-TRO PRO-40 CHOCOLATE WITH 1 SERVING CREATINE HSC AND 16 OUNCES WATER

2 HOURS POST-WORKOUT
8 OUNCES BEEF FLANK STEAK
1/2 CUP COOKED WHITE RICE
1/2 CUP COOKED BROCCOLI
1 PEELED, BOILED, WHITE-SKINNED POTATO
1 MULTIVITAMIN

BEDTIME
5 GRAMS GL3 L-GLUTAMINE WITH 8 OUNCES WATER
5 SCRAMBLED EGG WHITES

 

[anthrax]

there are far too many high GI carbs : white rice, white skinned potatoes, peas & carrots

you'd better eat oatmeal or brown rice/pasta

 

[LeviathanX]

Why is eating high GI carbs bad?

 

[anthrax]

it creates an insulin spike
which makes you get fat (insulin spike is OK only post workouts)

 

[LeviathanX]

Ok, I've substituted the white potatos and white rice pre-workout for sweet potatos and brown rice. I kept the white rice post-workout. I've also added flaxseed/grapeseed oil for EFAs.

 

[Diesel3d]

Whats the best type of potato or yam to eat?

 

[anthrax]

Whats the best type of potato or yam to eat?

on the glucose based GI

Yam = 51
Sweet potato = 54
Potato, white, not specified, boiled = 56

so Yam is better then Sweet potato which is better than Potato, white, not specified, boiled

 

[LeviathanX]

So what's wrong with white potatoes? They only have a GI index 2 points greater than sweet potatoes... that's like nothing.

 

[anthrax]

no that's not much
so, if you prefer yam is slightly better than sweet potatoes

those numbers are more significative :

Potato, microwaved = 82
Potato, instant = 83
Potato, baked = 85


and as for white potatoes they have few fibers (much less than oatmeal)

 

[Creatureofnight]

I think the whole high G.I. low G.I rating is getting out of hand. When dieting, i would say stick w/ low G.I. based carbs except post workout ( because the body cant burn fat when insulin levels are jacked)

But i think when bulking you can get away w/ eting white pasta,white rice or white potatoes if its your preferance over the whole wheat or brown versions.

Also, eating ome fat and protein w/ the meal curbs the g.i. of most carbs, so having a chicken breast, some flax and a white potato isnt the same as the potato alone.

The g.i index is just a measure of how fast our bodies uptake a certain carb (equaling how sustained are energy levels can be)

But to be honest, unless its pure sugar i have no problems eating some high g.i. carbs thne having crashing energy.

For instance, i notice difference in my enrgy if i where to eat a whote potato as opposed to a yam or brown rice/cous cous to white rice.

This is also an individual thing.


p.s. theres also not much difference in white rice to brown rice or whole wheat pasta to white pasta. Basically just the white stuff is more refined and lost some vitamins in the process.

When bulking, go w/ what you like better.

 

[Creatureofnight]

I meant to write " I feel no difference in energy from a whit potato to a yam".

sorry about the error. my damn keyboard is sticking

 

[anthrax]

there is a huge difference between white and brown rice I have noticed at the japanese restaurant (white rice): I feel hungry soon after I have finished my meal whereas if I eat brown rice I can wait a bit more after being hungry

 

[Creatureofnight]

Anthrax- that is what you have found to happen to YOU. That doesnt mean it holds true for everyone.

And on the topic of chinese. Im always hungry like an hour after i eat chinese, it never fills me not matter what the dish. I usually get that sick feeling from stuffing myself like from hot wings then i can eat like an hour or two later.

Its like im sick of the taste, not full

 

[Creatureofnight]

Also, looking over your diet. I would throw some healthy fat or fat from a meat source in the last meal to slow digestion and get you through the night.

You can use some yolks, natural peanut butter,nuts,flax or red meat.

One of my fav. meals at bedtime when bulking is steak and eggs. East to prepare, high in protein and some fat for slow digestion

Dont neglect fats in bulking, many people think there an enemy but its more about choosing the right kinds.

 

[Canadian Cobra]

On the topic of 'white' carbs - I agree the GI index difference from yams to potatoes,
or brown rice to white rice, doesn't appear signifcant.
However, my experience has been my best results - both bulking and cutting -
are when I eliminate all white carbs. No white rice, potatoes, white grain foods
(white bread, bagels etc), no white pasta.

I stick to brown rice, oatmeal, yams, whole grain pasta and dark rye bread.

I haven't researched this topic, but I know it's not just my metabolism -
the athletes I train that use stick to these carbs experience higher, more consistent energy levels (fewer insulin spikes) and better training results.
This is especially true when cutting.

Levianthanx, a few suggestions for your bulking diet:
- good advice on this thread about adding fats, esp unsaturated fats.
Try flax oil, almonds, peanut butter and fish oil. Also try to add salmon to
your diet, a few times a week
- eliminate the pre-workout ECA - this is for cutting; it will depress your appetite,
not what you want when bulking
- I'd suggest moving your pre-working meal out a least an hour before
you train, but this is a personal thing. If you're training >really< hard, you can't
have food in your stomache?!
- Your post-workout nutrition is most important. I suggest moving your MRP from
45 min post-workout to immediately after your workout. Add a significant serving
of carbs with your MRP. I have 2 scoops MRP in a plastic bottle, in my gym bag.
At the end of my workout, while still at the gym, I add water and drink immediately.
In my MRP I'll have 5g glutamine. Also while still at the gym,
I have a bag of dates and figs, sometimes a banana, to get about 100g of carbs,
with the MRP.
- within 1.5 hours have a large meal of protein and carbs - your steak meal is good,
just go with the dark carbs, like yams or brown rice.

Hope this helps.

 

[dnoel]

unless you sit on your butt in an office all day, i'd say bump the cals up a bit