Diet Advice

[-NB-]

Hey guys, i was wondering if you could take a look at my diet and give me some advice/input. (Reps)
My Goal is to put on muscle strength and mass. I am currently at 22% bodyfat, so on this bulk i want to try to keep fat gain low.
My Workout is 3 days a week, ripptoes, with low intesity cardio on tuesday and thursday.

My Diet:
Breakfast- 8:30 am
3 whole eggs, scrambled with
2 cup cooked oatmeal

Morning Snack- 11:30am
1 cup low-fat cottage cheese,
6 whole-wheat crackers, topped
With 1 Tbsp. peanut butter

Lunch- 2:30pm
4 oz. turkey deli meat on
2 slices whole-wheat bread
(add mustard or fat- free mayo
if desired)
2 cups salad, topped with
2 Tbsp. salad dressing
(olive oil and vinegar)

Snack- 4:30
1 cup cooked oatmeal
3 egg whites

Preworkout Snack- 6pm
1 scoop whey protein mixed
in water
1 large apple

Postworkout Snack- 7pm
2 scoops whey protein mixed
in water
60g. power-aid powder mixed
in water

Dinner- 8pm
6 oz. salmon/ chicken/ steak
2 cups cooked spaghetti,
Topped with
? cup spaghetti/marinara sauce
1 oz part skim mozzarella,, grated
1 cup chopped broccoli
2 cups salad, topped with
2 Tbsp. salad dressing
(olive oil and vinegar)
1 cup strawberries (eat as dessert)

Bedtime Snack- 10:30pm
1 cup low-fat cottage cheese

??DAILY TOTALS
3,300 calories, 274g protein, 378g crabs, 99g fat

[Bubbak]

Looks decent.

But remeber your diet should consist of

40% Carb
40% Protien
20% Fat

So your diet looks alright... Drop some carbs, and add some protien

EDIT Your at

36% Protien
50% Carb
13% Fat

[-NB-]

Originally Posted by Bubbak

Looks decent.

But remeber your diet should consist of

40% Carb
40% Protien
20% Fat

So your diet looks alright... Drop some carbs, and add some protien

EDIT Your at

36% Protien
50% Carb
13% Fat

Thanks for the advice man (repped), lemme quickly tweak it, and i'll post it again in a few min.

[silverspeed]

Both of you have errors in your calcuations, unless I messed up. This is what I came up with:

274*4 + 378*4 + 99*9 = 3499 kcal

274*4/3499 = 31.3% protein
378*4/3499 = 43.2% carbs
99*9/3499 = 25.5% fat

[-NB-]

well, i attempted to fix it:

Breakfast- 8:30 am
1 scoop whey
4 whole eggs
1 cup cooked oatmeal

Morning Snack- 11:30am
1 cup low-fat cottage cheese,
6 whole-wheat crackers, topped
With 1 Tbsp. peanut butter

Lunch- 2:30pm
4 oz. turkey deli meat on
2 slices whole-wheat bread
(add mustard or fat- free mayo
if desired)
2 cups salad, topped with
2 Tbsp. salad dressing
(olive oil and vinegar)

Snack- 4:30
1 cup cooked oatmeal
3 egg whites

Preworkout Snack- 6pm
1 scoop whey protein mixed
in water
1 large apple

Postworkout Snack- 7pm
2 scoops whey protein mixed
in water
60g. power-aid powder mixed
in water

Dinner- 8pm
6 oz. salmon/ chicken/ steak
2 cups cooked spaghetti,
Topped with
? cup spaghetti/marinara sauce
1 oz part skim mozzarella,, grated
1 cup chopped broccoli
2 cups salad, topped with
2 Tbsp. salad dressing
(olive oil and vinegar)
1 cup strawberries (eat as dessert)

Bedtime Snack- 10:30pm
1 cup low-fat cottage cheese

››DAILY TOTALS
2,960 calories, 291g protein, 324g crabs, 100g fat

[Uhtred]

holy, 22% bf? You have really been slacking off lately. I dont even follow a strict diet and im at 13%. You must be like an extreme endomorph or something

[-NB-]

Originally Posted by Uhtred

holy, 22% bf? You have really been slacking off lately. I dont even follow a strict diet and im at 13%. You must be like an extreme endomorph or something

Thanks for the helpfull advise. No wonder you in red.