Critique My Diet

[ricohitman]

Just looking for any advice/criticism about my diet. Love hearing feedback about stuff.

Stats:

5'6''
146 lbs.
8% bodyfat
Train 5 days a week (1 bodypart a day) cardio for 4-5 days a week about 25-30 minutes jog

Currently clean bulking. Want to gain about 4-5 more pounds.

830am - Meal 1 - 1 Cup Kashi Go-Lean cerearl w/1 cup skim milk, 1 piece of toast, 1 whole egg (with yolk), take 2 Now Adam Multivitamins

1030 - Meal 2 - 1 4oz can of tuna, 1/4 cup nut mix (about 170 calories), Kashi Peanut Butter chewy, 1 cup skim milk

1pm - Meal 3 - 1 6-10 oz chicken breast, 1 cup brown rice, 1 cup french cut green beans, 1 cup skim milk

330pm - Meal 4 - 1 oz different nut mix (150 calories), kashi peanut butter chewy, chicken breast sandwich on whole wheat bread

530 - Preworkout meal - 3/4 cup oatmeal, 1 apple, 1 cup skim milk

625 - 1 Scoop White flood/Green Mag/Purple Wraath in a shaker
(train)

815 - Post workout - 2 scoops Optimum Nutrition Whey, 1 tsp. flaxseed oil, 2 tsps. glutamine, 1 table spoon dextrose, & 1 banana

915-930 - Meal 5 - 4-6 oz cut of 96/4 lean beef, 1 cup brown rice, 1 cup broccoli, 1 cup skim milk

1115-1130 - Meal 6 - 1/2 cup cottage cheese, 1 tablespoon organic peanut butter, 2 cups skim milk


Comes out to about 3500 Calories.
412g's of carbs about 300g's of protein about 75g's total fat 13g's saturated fat.

Yes I drink a lot of milk, that's not something I am willing to change

Any thoughts? What would you do differently? Eat more? Eat less? For me this has helped to put on the leanest muscle possible without gaining bodyfat.

[Theenforcer1]

overboard on the protein, more fat.

[MicahIronman]

Originally Posted by ricohitman

Just looking for any advice/criticism about my diet. Love hearing feedback about stuff.

Stats:

5'6''
146 lbs.
8% bodyfat
Train 5 days a week (1 bodypart a day) cardio for 4-5 days a week about 25-30 minutes jog

Currently clean bulking. Want to gain about 4-5 more pounds.

830am - Meal 1 - 1 Cup Kashi Go-Lean cerearl w/1 cup skim milk, 1 piece of toast, 1 whole egg (with yolk), take 2 Now Adam Multivitamins

1030 - Meal 2 - 1 4oz can of tuna, 1/4 cup nut mix (about 170 calories), Kashi Peanut Butter chewy, 1 cup skim milk

1pm - Meal 3 - 1 6-10 oz chicken breast, 1 cup brown rice, 1 cup french cut green beans, 1 cup skim milk

330pm - Meal 4 - 1 oz different nut mix (150 calories), kashi peanut butter chewy, chicken breast sandwich on whole wheat bread

530 - Preworkout meal - 3/4 cup oatmeal, 1 apple, 1 cup skim milk

625 - 1 Scoop White flood/Green Mag/Purple Wraath in a shaker
(train)

815 - Post workout - 2 scoops Optimum Nutrition Whey, 1 tsp. flaxseed oil, 2 tsps. glutamine, 1 table spoon dextrose, & 1 banana

915-930 - Meal 5 - 4-6 oz cut of 96/4 lean beef, 1 cup brown rice, 1 cup broccoli, 1 cup skim milk

1115-1130 - Meal 6 - 1/2 cup cottage cheese, 1 tablespoon organic peanut butter, 2 cups skim milk


Comes out to about 3500 Calories.
412g's of carbs about 300g's of protein about 75g's total fat 13g's saturated fat.

Yes I drink a lot of milk, that's not something I am willing to change

Any thoughts? What would you do differently? Eat more? Eat less? For me this has helped to put on the leanest muscle possible without gaining bodyfat.

Overall your lacking Protein, which is the number one most significant growth enhancer! Protein is the building blocks for muscle. You should have 2 morning breakfast. As soon as you roll out of bed in the morning you need to feed your body w/ 50 to 60 grams of high quality Whey Protein because your msucles have been fasting all night while you sleep, or it will go into a a catabolic state and feed on itself destroying the hard earned muscle you busted your ass to get. It can happen very quickly and by not doing this you easily could have been compromising your growth all this time.

Once you have consumed fast acting WheyProtein 1st thing, you can now get ready for work, shower or what ever then prepare your regular morning breakfast with 50% Protein, 40% Carbs and the rest 10%in fat. You do this only with breakfast. Example - 2whole eggs/4 eggwhites, Kashi Cereal w/2%whl milk & 1piece of whl wheat bread w/ natural peanut butter and small peice of fruit, like 1/2 banana or 1/2 of grapefruit.

For your other meals increase your overall caloric intake, you should be around 4500 to 5,000 calories a day if your a hard gainer and looking to bulk up, especially of you train hard. Also cut back on your cardio to only 2 times a week, it easily could be slowing down your growth and is difficult to gain muscle when your thin and buringing calories. You have to take in more than your buring to sustain any growth or it will be lost fast.

No doubt long, lean, vascular & strong muscles is what we hope to achieve, right! Try what i have offered here and let me know how it works.

Blessings

[sunngodd]

Originally Posted by MicahIronman

Overall your lacking Protein, which is the number one most significant growth enhancer! Protein is the building blocks for muscle. You should have 2 morning breakfast. As soon as you roll out of bed in the morning you need to feed your body w/ 50 to 60 grams of high quality Whey Protein because your msucles have been fasting all night while you sleep, or it will go into a a catabolic state and feed on itself destroying the hard earned muscle you busted your ass to get. It can happen very quickly and by not doing this you easily could have been compromising your growth all this time.

Once you have consumed fast acting WheyProtein 1st thing, you can now get ready for work, shower or what ever then prepare your regular morning breakfast with 50% Protein, 40% Carbs and the rest 10%in fat. You do this only with breakfast. Example - 2whole eggs/4 eggwhites, Kashi Cereal w/2%whl milk & 1piece of whl wheat bread w/ natural peanut butter and small peice of fruit, like 1/2 banana or 1/2 of grapefruit.

For your other meals increase your overall caloric intake, you should be around 4500 to 5,000 calories a day if your a hard gainer and looking to bulk up, especially of you train hard. Also cut back on your cardio to only 2 times a week, it easily could be slowing down your growth and is difficult to gain muscle when your thin and buringing calories. You have to take in more than your buring to sustain any growth or it will be lost fast.

No doubt long, lean, vascular & strong muscles is what we hope to achieve, right! Try what i have offered here and let me know how it works.

Blessings

This advice was brought to you by The Broscience Institute for Brotacular Studies

[sunngodd]

looks good, I would get some protien in preworkout

[nish12]

Originally Posted by MicahIronman

Overall your lacking Protein, which is the number one most significant growth enhancer! Protein is the building blocks for muscle. You should have 2 morning breakfast. As soon as you roll out of bed in the morning you need to feed your body w/ 50 to 60 grams of high quality Whey Protein because your msucles have been fasting all night while you sleep, or it will go into a a catabolic state and feed on itself destroying the hard earned muscle you busted your ass to get. It can happen very quickly and by not doing this you easily could have been compromising your growth all this time.

Once you have consumed fast acting WheyProtein 1st thing, you can now get ready for work, shower or what ever then prepare your regular morning breakfast with 50% Protein, 40% Carbs and the rest 10%in fat. You do this only with breakfast. Example - 2whole eggs/4 eggwhites, Kashi Cereal w/2%whl milk & 1piece of whl wheat bread w/ natural peanut butter and small peice of fruit, like 1/2 banana or 1/2 of grapefruit.

For your other meals increase your overall caloric intake, you should be around 4500 to 5,000 calories a day if your a hard gainer and looking to bulk up, especially of you train hard. Also cut back on your cardio to only 2 times a week, it easily could be slowing down your growth and is difficult to gain muscle when your thin and buringing calories. You have to take in more than your buring to sustain any growth or it will be lost fast.

No doubt long, lean, vascular & strong muscles is what we hope to achieve, right! Try what i have offered here and let me know how it works.

Blessings

mate....just wanted 2 ask...if he wants 2 gain lean muscle and not gain fat with it, i guess he wannts 2 clean bulk; a similar goal 2 me. But would he not have to cut out sme carbs and replace them with either more protein or fibrous veggies?

[nish12]

also...what should be eaten when not training? do you eat more protein but lower calories? (ie lower carbs/fat??) thanks 4 d advice!

[ricohitman]

Thank you all for the wonderful suggestions. I will reply to a few of the questions:


1. I am not a hardgainer. I am an endomesomorph, with tendencies towards gaining fat. I must keep the fat quite low while clean bulking otherwise the bodyfat gets out of hand.

2. More protein??? Holy ****. I weight 150 pounds now, and your asking me to take in more than 300 grams of protein? That's just stupid.

3. Pre-workout I have a little protein with my oatmeal (skim milk). I know that probably isn't enough, but with the amount of protein I consume during the day, wouldn't that be ok?

4. On my off days I take in 2600-2700 calories. Balanced of course with carbs/protein/fat. Just less portions.

If there is anything else I can answer please let me know. Keep these suggestions coming I love it.

[nish12]

Originally Posted by ricohitman

Thank you all for the wonderful suggestions. I will reply to a few of the questions:


1. I am not a hardgainer. I am an endomesomorph, with tendencies towards gaining fat. I must keep the fat quite low while clean bulking otherwise the bodyfat gets out of hand.

2. More protein??? Holy ****. I weight 150 pounds now, and your asking me to take in more than 300 grams of protein? That's just stupid.

3. Pre-workout I have a little protein with my oatmeal (skim milk). I know that probably isn't enough, but with the amount of protein I consume during the day, wouldn't that be ok?

4. On my off days I take in 2600-2700 calories. Balanced of course with carbs/protein/fat. Just less portions.

If there is anything else I can answer please let me know. Keep these suggestions coming I love it.

shouldnt u keep the carbs a little lower than...i.e. more protein than carbs if u want to clean bulk? it would prevent fat increase

[ricohitman]

In answer to your question about carbohydrates I will show you my training split, and please don't say anything about overtraining and such because this split has worked for me thus far with huge gains. I rotate between 2 splits every 4 weeks.

Rotation 1

Day 1 - Bi's/Tri's/Forearms
Day 2 - Back
Day 3 - Shoulders
Day 4 - Chest
Day 5 - Legs
Day 6 - Off
Repeat

Rotation 2

Day 1 - Chest
Day 2 - Back
Day 3 - Shoulders
Day 4 - Bi's/Tri's/Forearms
Day 5 - Legs
Day 6 - Off
Repeat

So essentially I work out 6 days in a 7 day period. When I am in the gym I go HARD and all out, no pussy workouts. I need high carbohydrates to sustain this type of training. On my off day I lower the carbs to almost half of what they are on training days. In the month and half that I have been bulking I have only gained about 1-2 lbs. of fat, which is ok with me because when I start cutting again it will be quite easy to shed. This is why I keep the cardio to about 4-5 days a week so that I can eat so much and put my body into the best situation for gaining mass. The cardio helps amazingly to keep the fat in check.

[determined4000]

As long as fats are 20% and your protein is already as high as it is, eat all the carbs you want. Just limit refined sugar.

[Theenforcer1]

Fat doesnt make you fat.

[Vietgoboi]

Originally Posted by Theenforcer1

Fat doesnt make you fat.

I'm sure we all need some sort of information to back this statement up

[ricohitman]

I for one know that "fat" doesn't make you fat. I was on the anabolic diet for awhile and lost a good deal of bodyfat through that method. I try a few things here and there to see what the results are so I can discuss these with people who want to try them. I always come back to the 40/40/20, 45/40/15, 50/30/20 splits though. My meal plan consists of quite a bit of EFA's because I know they help in serious muscle growth. I stay away from saturated fats though. I learned through my experience on the anabolic diet that too many saturated fats actually makes me queezy.