Rate My Diet

[z280c91]

hey guys just wanna get some feedback on my upcoming bulk phase. i am 5'6 gonna be weighin in about 150, and prob 11-12% BF.
for my diet these are gonna be the numbers im going by for bulking

calories: 2400
Protein:180-200 g
Carbs:240 g
Fat:80 g

here is a sample of what my day will basically look like

breakfast:
half cup of oats, half cup of granola, scoop of whey, 8 oz of skim milk
calories: 485
Pro:40
Carbs:58
fat: 11

2-2.5 hrs later

2 scoops peanut butter, 2 slices wheat bread
cals:310
Pro: 12
carb:29
fat:18

1 hour later lift

Post workout
Dymatize elite mass gainer, 10 oz skim milk
Cals: 600
pro:51
carbs: 70
fat:11

2-3 hours later

ham sandwhich, wheat bread
cals:300
pro:25
carb:30
fat:7

2 hours later dinner
5oz chicken breast, 1 cup brown rice, broccoli or something else fiberous

2-3 hours later

casein with 8 oz skim milk
Cals:210
pro:32
carb:16
fat:1


1-1.5 hour later sleep

this will be basically what im following, what do you guys think? anything i should add or change? as far as supplements go i will be taking multi, fish oil, creatine, and whey

thanks for any input!!

[BDeblo]

If your maintenance is 1920-2160 your calorie count is good for a bulk. Protein is on the high side, 150g is more than sufficient.
As far as food choices and "meal plans" go please see my signature for my honest opinion.
best of luck to you

[Sportsfuel]

Maybe a soupcon more carbohydrate I feel but that's just my opinion.

[SwoleMe]

Any reason you're timing meals so precisely

[z280c91]

im timing them because i have a fairly busy schedule and this allows me to get my meals in so im not gettin too hungry and overeating...as far as my cals i did a couple of calculations and that was about the average, i feel that is a little low if im bulking at the same time i am a smaller guy so its pretty easy for me to put on weight, so im thinkin about stickin to it or jump to about 3700 if its too low

[z280c91]

If your maintenance is 1920-2160 your calorie count is good for a bulk. Protein is on the high side, 150g is more than sufficient.
As far as food choices and "meal plans" go please see my signature for my honest opinion.
best of luck to you

i read your sig and i coulnt agree more but i have found if i dont "plan" my meals i end up eating like crap and not hitting my macros

[Almogmon]

im timing them because i have a fairly busy schedule and this allows me to get my meals in so im not gettin too hungry and overeating...as far as my cals i did a couple of calculations and that was about the average, i feel that is a little low if im bulking at the same time i am a smaller guy so its pretty easy for me to put on weight, so im thinkin about stickin to it or jump to about 3700 if its too low

3700 cals is sort of high.. You'll put on a lot of fat gains. I suggest lower the protein just a bit, up the carbs.

[demonwareltd]

i read your sig and i coulnt agree more but i have found if i dont "plan" my meals i end up eating like crap and not hitting my macros

Completely agree. This is why I have a hard time clean bulking because I have such a rigid eating schedule during contest prep that I need a mental break from it and my food choices tend to go down hill. Props to you for recognizing what works for your personally and sticking with it!

3700 cals is sort of high.. You'll put on a lot of fat gains. I suggest lower the protein just a bit, up the carbs.

I'm pretty sure he meant 2700 calories... Just monitor your weight each week and as long as the needle is moving SLOWLY in the right direction, you are good. If not, add some more healthy carbs to the equation. Your protein is more than adequate.

[z280c91]

thanks!! i just hope i can follow my diet fairly well, and yes i did mean to say 2700 haha

[theassman]

hey guys just wanna get some feedback on my upcoming bulk phase. i am 5'6 gonna be weighin in about 150, and prob 11-12% BF.
for my diet these are gonna be the numbers im going by for bulkPing

calories: 2400
Protein:180-200 g
Carbs:240 g
Fat:80 g

here is a sample of what my day will basically look like

breakfast:
half cup of oats, half cup of granola, scoop of whey, 8 oz of skim milk
calories: 485
Pro:40
Carbs:58
fat: 11

2-2.5 hrs later

2 scoops peanut butter, 2 slices wheat bread
cals:310
Pro: 12
carb:29
fat:18

1 hour later lift

Post workout
Dymatize elite mass gainer, 10 oz skim milk
Cals: 600
pro:51
carbs: 70
fat:11

2-3 hours later

ham sandwhich, wheat bread
cals:300
pro:25
carb:30
fat:7

2 hours later dinner
5oz chicken breast, 1 cup brown rice, broccoli or something else fiberous

2-3 hours later

casein with 8 oz skim milk
Cals:210
pro:32
carb:16
fat:1


1-1.5 hour later sleep

this will be basically what im following, what do you guys think? anything i should add or change? as far as supplements go i will be taking multi, fish oil, creatine, and whey

thanks for any input!!

Are you sure your maintenance is correct? I'm 5'7 152, and i am starting I eat around 2700 to 2800 a day

[ironwill2008]

Your cals/macros look okay, at least for the next several weeks when you can evaluate how you're progressing.

As far as the menu you posted, there are hardly any veg and no fruit listed. There's more to good nutrition that just macros.

[z280c91]

Your cals/macros look okay, at least for the next several weeks when you can evaluate how you're progressing.

As far as the menu you posted, there are hardly any veg and no fruit listed. There's more to good nutrition that just macros.

that is a good call. are there any fruits you would recommened? my biggest thing is most fruits are just sugar, granted they may be heathier im tryin to stick to as many complex carbs as i can

[z280c91]

Are you sure your maintenance is correct? I'm 5'7 152, and i am starting I eat around 2700 to 2800 a day

i knwo what you are saying, i thought it was a little low also but the websites i was looking at this was about the average, i feel like i am going to bump it up some more but see how the 2400 goes first

[rand18m]

Listen to Ironwill Bill!

I suggest reducing protein a bit making room for more veggies and fruits. You can reduce your protein quite a bit, especially since you are bulking.

[ironwill2008]

are there any fruits you would recommened?

Any and all of them; they're all good. A good shopping strategy is to pick the widest selection possible based on what's freshest and in-season in your area on the day(s) you shop.

my biggest thing is most fruits are just sugar, granted they may be heathier im tryin to stick to as many complex carbs as i can

At least where fruit is concerned (trying to keep this simple here), get the 'sugar' tag out of your head. The few calories to be found in a few pieces of fruit per day are a small price to pay for all the other benefits to be obtained (vitamins, minerals, fiber, etc.).



Note that this also applies to fresh vegetables.

[z280c91]

Any and all of them; they're all good. A good shopping strategy is to pick the widest selection possible based on what's freshest and in-season in your area on the day(s) you shop.





At least where fruit is concerned (trying to keep this simple here), get the 'sugar' tag out of your head. The few calories to be found in a few pieces of fruit per day are a small price to pay for all the other benefits to be obtained (vitamins, minerals, fiber, etc.).



Note that this also applies to fresh vegetables.

thanks for clearing that up i will incorporate more fruits, i love em anyways, thanks!