My Diet: Any tips or ideas to enhance would be appreciated!

[dstewa]

Im pretty much just trying to gain good quality weight. Im pretty strict with this diet and I do not believe in cheat days(unless its a holiday)

I have gained about 20lbs since may with a little fat. I do zero to little cardio.




Overall goal: 337.5g Protein
450g Carbs
4,460 calories
Current Weight-220lbs

From Supplements

Up Your Mass = 46g Protein, 58g Carbs, 510 Calories

x 2= 92g Protein, 116g Carbs, 1020 Calories

ISOfast 50 = 50g Protein, 6g Carbs, 230 Calories

Gold Standard Casein = 24g Protein, 4g Carbs, 120 Calories

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Total = 166g protein, 126g, carbs, 1,370 calories

From food (Schedule)


6:00 AM- 6 eggs- 36g Protein, 0 Carbs, 426 Calories
1 Cup of Oats- 26g Protein, 103g Carbs, 607 Calories
2 Slices Wheat-7.2g Protein, 23.2 Carbs, 138 Calories

8:00 AM- Up Your Mass

10:00 AM- 4OZ Chicken- 36g Protein, 0 Carbs, 184 Calories
1 Cup Rice- 4g Protein, 45 Carbs, 205 Calories
1 Cup Broccoli-2.98g Protein, 4.6 Carbs, 28 Calories
12:00 PM- Up Your Mass

2:00 PM- 1 Cup Spaghetti- 8.1g Protein, 43g Carbs, 221 Calories
Yogurt- 4g Protein, 13g Carbs, 70 Calories

4:00 PM- 4oz Lean Steak- 23.04g Protein, 0g Carbs, 616 Calories
1 Cup Rice- 4g Protein, 45 Carbs, 205 Calories
1 Cup Broccoli- 2.98g Protein, 4.6g Carbs, 28 Calories
6:00 PM- Post-Workout ISOfast 50

8:00 PM- 4oz Chicken- 36g Protein, 0g Carbs, 184 Calories
Sweet Potato- 2g Protein, 24g Carbs, 103 Calories
1 Cup Broccoli- 2.98g Protein, 4.6g Carbs, 28 Calories
10:00 PM- Casein
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Total from food: Protein= 195.24g
Carbs= 319g
Calories= 3,093

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Overall goal: 337.5g Protein
450g Carbs
4,460 calories


Total Combined: Protein= 361.24g
Carbs= 445g
Calories= 4,463

Thanks for any help

[WonderPug]

Your protein intake is wildly higher than it needs to be, so you could clearly drop the supplements.

You seem to be consuming ~115 grams of dietary fat, which is fine. What is your estimated BMR and TDEE?

In terms of food selection, meal timing and frequency, they're simply a matter of personal preference as they don't meaningfully impact bodyweight or composition. Rather, it's total daily energy balance and micro/macronutrient sufficiency that determine the diet's contribution to both bodyweight and body composition.

[Dujin77]

If you like it then it's fine. do keep in mind though that it is important to track your fat intake to ensure your getting enough, which given your pro and carb intake and total calories it looks like you are. Your Protein intake is WAY higher than it needs to be, but again if you prefer it it;s fie. the supplements are really not necessary and basically a waste of money, you could make up those calories with other whole foods and save some cash. You seem to be gaining at decent rate so your calorie intake is good.

[dstewa]

Your protein intake is wildly higher than it needs to be, so you could clearly drop the supplements.

You seem to be consuming ~115 grams of dietary fat, which is fine. What is your estimated BMR and TDEE?

In terms of food selection, meal timing and frequency, they're simply a matter of personal preference as they don't meaningfully impact bodyweight or composition. Rather, it's total daily energy balance and micro/macronutrient sufficiency that determine the diet's contribution to both bodyweight and body composition.

Prob need to drop 30g of protein?

My BMR is roughly=2220
TDEE roughly = 3838 based on lifting 6 days a week

[WonderPug]

At the absolute most, you need 220 grams of protein per day, but since you're bulking, even that figure is on a very high side of what is necessary to optimize your outcome.

That said, there's nothing wrong with consuming more protein if you simply enjoy eating protein rich foods and have the caloric budget to support such (as you do). Just don't feel that you have to, as you clearly do not.

[dstewa]

If you like it then it's fine. do keep in mind though that it is important to track your fat intake to ensure your getting enough, which given your pro and carb intake and total calories it looks like you are. Your Protein intake is WAY higher than it needs to be, but again if you prefer it it;s fie. the supplements are really not necessary and basically a waste of money, you could make up those calories with other whole foods and save some cash. You seem to be gaining at decent rate so your calorie intake is good.

Thanks for the heads up. The supplements actually help me alot with time since I work 10 hours a day :/

Im already eating 9 meals a day

[WonderPug]

Im already eating 9 meals a day

Why do you eat 9 times per day?

FYI: When I bulk, I eat about as many calories are you do, but I consume them in 3 meals (usually).

[snorkelman]

OP, is that the diet that you have been following since May? Or have you been increasing the caloric intake over the past 6 months and this is your current diet?

[dstewa]

OP, is that the diet that you have been following since May? Or have you been increasing the caloric intake over the past 6 months and this is your current diet?

Its the same diet. I have just been gradually adding more food over the past months to get to this.

[dstewa]

Why do you eat 9 times per day?

FYI: When I bulk, I eat about as many calories are you do, but I consume them in 3 meals (usually).

I try to do 3 main meals, 3 snacks, and 3 shakes.

[WonderPug]

I try to do 3 main meals, 3 snacks, and 3 shakes.

Why?

[danstewa]

Why?

I am a hungry guy. I start to get to that point where I feel like I'm starving every two hours. Need to feed the beast

[WonderPug]

I am a hungry guy. I start to get to that point where I feel like I'm starving every two hours. Need to feed the beast

FYI: Eating larger, less frequent meals is often associated with decreased hunger.

[danstewa]

FYI: Eating larger, less frequent meals is often associated with decreased hunger.

Yeah I know. I can't eat that much food in three sittings.

I lessen the portions spread it out throughout the day, keep nutrients coming and the food never gets boring because I actually am hungry enough to scarf it down.

I'll have to look into the best way to the protein intake with out reducing calories.

Thanks for the the input!

[WonderPug]

I lessen the portions spread it out throughout the day, keep nutrients coming and the food never gets boring because I actually am hungry enough to scarf it down.

I have a feeling the bolded part is the real reason you're eating 9 times per day, in which case you should know that what you're doing provides no such advantage and might actually be contraindicated.

[danstewa]

I have a feeling the bolded part is the real reason you're eating 9 times per day, in which case you should know that what you're doing provides no such advantage and might actually be contraindicated.

Combine them into six maybe?

[WonderPug]

Combine them into six maybe?

You should eat with a frequency that makes you feel best, knowing that it's just a matter of personal preference. Eating too infrequently for you will be uncomfortable and eating too frequently will be inconvenient and can lead to heightened hunger.

[jarekd1234]

You should eat with a frequency that makes you feel best, knowing that it's just a matter of personal preference. Eating too infrequently for you will be uncomfortable and eating too frequently will be inconvenient and can lead to heightened hunger.

herp derp

[Jayhawk4Life]

Eating more meals periodically is much more effective for putting on muscle than eating three large meals. It is also more effective for cutting as well, since you feed your body the necessary protein it needs every few hours to prevent muscle catabolism.

[WonderPug]

Eating more meals periodically is much more effective for putting on muscle than eating three large meals. It is also more effective for cutting as well, since you feed your body the necessary protein it needs every few hours to prevent muscle catabolism.

This is simply not true.