Someone critique my diet please

[Advaik]

Ok my only worry about this diet is I might not have enough calories, but I don't know how to add more without wasting alot of money or adding tons of carbs and fat. I want to use this diet to gain some lbm and to also lose some bf. Is there anything I should do to it? Thanks for any critique!

Age: 16
Wieght: 172 lbs
Hieght: 6.3"
BodyFrame: Small
Body Fat: 20% (http://he.net/~zone/prothd2.html)

6:00am:
2 Whole Eggs + 4 Egg Whites + Morning Shake (Skim Milk, Protien, Mutli-Vitamin, Flax, 5g Creatine)
Carlories: 220 (330)
Fat: 10g (16.5g)
Carb: 3g (16g)
Protein: 26g (30g)

12:00am:
Shake (Water, Protien) **Soon to be replaced with an MRP**
Carlories: 115
Fat: 2g
Carb: 4g
Protein: 21g

3:00pm:
3 Cans of Tuna
Carlories: 180
Fat: 1.5g
Carb: 0g
Protein: 39g

5:00pm:
8oz Chicken
Carlories: 200
Fat: 2.5g
Carb: 0g
Protein: 40

5:30pm:
Workout

7:00pm:
Post Workout Shake (Skim Milk, Protein, 5g Creatine, 5g Glutamine)
Carlories: 195
Fat: 2g
Carb: 16g
Protein: 30g

9:00pm:
Night Shake (Skim Milk, Protien, 5g Glutamine)
Carlories: 195
Fat: 2g
Carb: 16g
Protein: 30g

TOTAL:
Carlories: 1435
Fat: 20g (Excluding 16.5g of good flax fat)
Carb: 55g
Protein: 215g

 

[diamonddiceclay]

creatine is not needed but you do need more protein

 

[Advaik]

Why isnt creatine needed? It better be needed! I paid 50 bucks for it! Seriously though - I always hear that creatine is good to retain water - aka not fat - I don't mind packing on the pounds as long as its water, and can lose it easily. Is there any reason not to take it other than packing on the pounds in water? I do want to grow alot but not get my bf over 20%. And about the protien - how much should I be taking? I thought that was plenty, its about 1.5x my lbm.

 

[abrocketsfan]

that's too low, but I guess that's why you posted this

Anyway, I started to bulk about 10 weeks ago , and I have a small frame as well..

I think you're lacking calories cuz you drink a lot of shakes. Try adding a cup of cottage cheese to your diet. Also, look to fry some meat in olive oil for some good fat.

I would mix in some almonds in those shakes , or you could do the same with peanut better (i like almonds more personally)

I would add a fruit or two in the first half of the day. Other than that, I think mixing in some lean beef and beans wouldn't hurt. A lof of the carbs from beans are fibers, so they don't count as soluble carbs.

Most important thing: You might be counting the chicken protein wrong. last time i checked, 40 grams of protein would mean 5 oz chicken, so 8oz you have more like 62-65 grams of protein.

Hope that helps

 

[blood_drinker]

I am unclear what your goals are, but in any case, bulk or cut, you need more cals, and more carbs. It seems this is an attempt at a keto diet or a very low carb diet. Up them to 150g (the carbs) or lower them completely. If you lower the completely, up the fats. You should be aiming for about 1800cals daily on non trainnig days, and 2200 about on trainnig days. Pm me if you are unclear.

 

[blood_drinker]

Also, the creatine is gonna be useless unless you spike the insulin with some carbs and have good amount of sodium in the diet (the latter one helps , but not crucial). Without some dextrose or grape juice, it really isn't that great. And no it is not needed. For bulking I am going to use it for my first time, and to bulk you should aim for about 4000cals .

 

[Advaik]

What I want to do is gain lbm but not gain over 20% bf. I don't know what my bf is but I know it is somewheres in the 14-17%. I am getting a caliper in the next few days (got one free with an order of protien) so I'll be able to get a good measure on that later.

I want to keep my fat intake low (50g or less bad fat). I am having trouble finding good sources of quality calories. Everything I look at is loaded with fat or sugar. I'll try to up my carbs to 150g, I think if I add some pasta I'll give the calories and carbs a boost. I really don't like cottage cheese but then again I really don't like half the stuff I am eatting so I'll suffer and buy some, that'll up my calories and protien some. I will go shopping again tommarrow (this is 3 days in a row now!) and fix my diet.

Btw for creatine - all I have to do is take grape juice? Can any concentrate work? Thats a new one to me...

I'll post my new diet tommarrow which I hope will be the final revision since I do want to start this sunday. If all goes well I that should be my last newbie post.

 

[abrocketsfan]

here's how I eat cottage cheese, which i hate

I take 1/2 cup cottage cheese and put 1/2 cup Fiber One or All Bran cereal in it. I then put 1/4 cup ground almonds in it. The cereal has tons of fiber, so the amount of soluble carbhydrates isn't too much. The totals for me come out to like 290 calories, 22 g pro, 33 carbs, 15 g fat (pretty much all good). I love this stuff and I hate cottage cheese like u, so I'd try it.

 

[Advaik]

You got a thing for almonds don't you? I personally don't like them much but i do have some fiber one sitting in my cab - maybe I'll try that, it might make a good before bed snack. Thanks

 

[blood_drinker]

Then you seriously need to up your calories, more around the range of 3500-4000. I am 5'5 @ 180lbs and Im 16. Lately Ive been bulking at 4000 (fairly clean) and have not noticed as much fat gain as I did when I was on 3500 dirt cals. It probably has to do with my age though. I recommend 3500-4000 for you as well.

Quality sources of protein
salmon (EFA) , red meat (ups the cals easily), whole milk (up the cals as well) , MRPs like triple threat. Cottage cheese is arguably the best source of protein because it contains L-glutamine (as does whey protein). It's mad cheap and you can seriously eat 3 pots before youre full.

Quality sources of carbs
brown rice, ww bread etc, all bran whatever.

Do not be scared to gain fat. YOu will gain fat inevitably. If you start to fell too fat, you can always cut. But really, it's inevitable. I have very little fat gain due to my age, and you should probably be in the same situation as me.


PM if more question