Critique my diet

[GoreBrah]

Below is the diet I have came up with for my lean bulk I will be starting on monday, I've already ordered about 40lbs of rice and pasta (and 100 of the protein bars mentioned because with college classes I don't have time to get a healthy meal in during those times so I had to resort to the bars) because I can eat the same thing every meal every day without really missing other things.

My goals from the diet are to lean bulk, I will be working out 5 days a week intensely with 20 minutes of cardio after every session. My maintenance calories are 2600 due to me being 165lbs at 6'2. I was a hardgainer all my life and rested at 142lbs before I started lifting, unfortunately I dirty bulked on bad food and got fat as hell, now I have finally cut back down to my original BF and am ready to start again. Not only did the dirty bulk make me fat, but it also significantly raised my blood pressure (scary high(dad has had 4 heart attacks already so heart problems run in the family)) and all my other blood test values are out of whack, so as you can see this diet is low in sodium because I really need to work on my heart health again, which is also why I will be performing 20 minutes of cardio a day on top of the 20 minutes of cardio I also walk to classes all around campus every day so I get atleast 15-30 minutes of walking in a day on top of that.

I would appreciate if you guys would critique the diet according to the standards I need to abide by. Also does anyone have a sauce they recommend for the chicken and rice? I bought a rice cooker so i will be cooking the rice that way, I would like it if the sauce had good fats to raise my fat % closer to 20% and maybe some protein to raise my protein % on day 2 and low in carbs to bring down that 50% of daily value. I also have some sodium to spare because the chicken and rice have very little sodium combined, only getting about 40% of daily values on day 2 from the 2 protein bars I eat and on whey. But if there are no recipes that meet those standards for the sauce then any healthy suggestions would be great!

Note: the protein bars only have 6 grams of sugar, and my entire diet consists of less than 30g of sugar a day which is what is recommended for diabetics, although I'm not diabetic promoting heart health is pretty important to me now.

Note 2: Although not listed, I will include vegetables such as spinach and broccoli (I will actually be using the ground beef on day 1 to cook spinach meatballs (low sodium) look awesome) Also will add some green peppers, red peppers, and some onion to the rice to make sure I get a full range of vegetables.


Day 1:

Meal 1:
5OZ - Barilla Plus Multigrain Pasta - 490 Calories - 4.6g fat - 89g Carbs - 23g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 2: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 3: (pre-workout)
5OZ - Barilla Plus Multigrain Pasta - 490 Calories - 4.6g fat - 89g Carbs - 23g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 4: (Post-workout)
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 5:
5OZ - Barilla Plus Multigrain Pasta - 490 Calories - 4.6g fat - 89g Carbs - 23g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Addins:
1 can Muir Glen Organic Tomato Suace, no salt added (split between all the pasta) - 185 Calories - 0g fat - 38g carbs - 8g protein

Total Calories: 3326
Total Fat: 78.8g - 19% of daily value in calories
Total Carbs: 358g Carbs - 42% of daily value
Total Protein: 293g Protein - 39% of daily value



Day 2:
Meal 1:
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
1/3 lb Boneless Skinless Chicken Breast - 167 Calories - 2g Fat - 0g carbs - 35g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 2: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 3: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 4: (pre-workout)
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
1/3 lb Boneless Skinless Chicken Breast - 167 Calories - 2g Fat - 0g carbs - 35g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 5: (Post-workout)
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 6:
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
1/3 lb Boneless Skinless Chicken Breast - 167 Calories - 2g Fat - 0g carbs - 35g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Total Calories: 3042
Total Fat: 48g fat - 13% of daily value in calories
Total Carbs: 382g carbs - 50% of daily value in calories
Total Protein: 294g protein - 39% of daily value



Day 3
Meal 1:
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 2: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 2: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 3: (pre-workout)
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 4: (Post-workout)
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 5:
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Tablespoon SimpleTruth Organic PB - 100 calories - 8g fat - 3g carbs - 4g protein

Total Calories: 3,322
Total Fat: 88g - 22% daily total calories
Total Carbs: 342g - 41% daily value
Total Protein: 259g - 32% daily value

Thanks in advance!

[AlwaysTryin]

Fat is too low on day 2 - reduce protein and add fat

[GoreBrah]

Fat is too low on day 2 - reduce protein and add fat

My question is for day 2 does anyone have any sauces for rice that are high in fat? I wanted to get fat up to 20% if I have to I can take out my post workout protein scoop and add maybe a tablespoon or 2 of peanut butter instead? Does that sound good?

[AlwaysTryin]

[QUOTE=GoreBrah;1017967033]My question is for day 2 does anyone have any sauces for rice that are high in fat? I wanted to get fat up to 20% if I have to I can take out my post workout protein scoop and add maybe a tablespoon or 2 of peanut butter instead? Does that sound good?[/QUOTE
You're having a scoop with every meal basically. Remove a few of them and have PB instead

[GoreBrah]

[QUOTE=AlwaysTryin;1017968503]

My question is for day 2 does anyone have any sauces for rice that are high in fat? I wanted to get fat up to 20% if I have to I can take out my post workout protein scoop and add maybe a tablespoon or 2 of peanut butter instead? Does that sound good?[/QUOTE
You're having a scoop with every meal basically. Remove a few of them and have PB instead

Alright I will edit that now, natural organic peanut butter instead of all the protein scoops for day 2. That will also help bring up my sodium up to a little more acceptable value because I believe it was only at around 60-70% of the daily recommended values.

[justin0202]

Try pre cooking foods bro. Make 4 days of fish and chicken and buy Tupperware. Leave class for 3 mins on
A break heat it up and there you go. I pre cook all my stuff

[GoreBrah]

Fat is too low on day 2 - reduce protein and add fat

Here is an updated day 2, let me know how it looks. A little less protein % than I would like but doable.

Day 2:
Meal 1:
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
1/3 lb Boneless Skinless Chicken Breast - 167 Calories - 2g Fat - 0g carbs - 35g protein
1 Tablespoon SimpleTruth Organic PB - 100 calories - 8g fat - 3g carbs - 4g protein

Meal 2: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 3: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 4: (pre-workout)
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
1/3 lb Boneless Skinless Chicken Breast - 167 Calories - 2g Fat - 0g carbs - 35g protein
1 Tablespoon SimpleTruth Organic PB - 100 calories - 8g fat - 3g carbs - 4g protein

Meal 5: (Post-workout)
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 6:
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
1/3 lb Boneless Skinless Chicken Breast - 167 Calories - 2g Fat - 0g carbs - 35g protein
2 Tablespoon SimpleTruth Organic PB - 200 calories - 16g fat - 6g carbs - 8g protein

Total Calories: 3082
Total Fat: 77g fat - 20% of daily value in calories
Total Carbs: 385g carbs - 50% of daily value in calories
Total Protein: 238g protein - 31% of daily value

[GoreBrah]

Try pre cooking foods bro. Make 4 days of fish and chicken and buy Tupperware. Leave class for 3 mins on
A break heat it up and there you go. I pre cook all my stuff

I plan on precooking everything for about 3-4 days in advanced, but all of my classes are food free and I have 15 minute breaks in-between each class every day and I have to walk all around campus to get to them so there is no way I can heat up/inhale that much food in 15 while walking. I'm clumsy enough as is, I would end up choking and dying and well my bulk would end early in that case. lol

[GoreBrah]

Still wondering if anyone has any sauces or rice recipes that go good with chicken? Would be awesome if I could just cook it in the rice cooker as-well.

[Delgadido]

instead of plannign the meals of the day.
Why dont you plan meals that can be interchangeable with similair calories that you can choose to eat based off of mood?

Still wondering if anyone has any sauces or rice recipes that go good with chicken? Would be awesome if I could just cook it in the rice cooker as-well.

ketchup. soy sauce with chicken. make chicken fried rice.

[GoreBrah]

instead of plannign the meals of the day.
Why dont you plan meals that can be interchangeable with similair calories that you can choose to eat based off of mood?



ketchup. soy sauce with chicken. make chicken fried rice.

I am a full time student and have a very rough semester this semester so I'm really just going for connivence I have been eating the same food on my diet for the past month everyday, never gets old, lost about 15lbs thus far so the same food really dosen't bother me. As for ketchup, isn't that high in sugars? Is that really what I should go with for sauce or do others have different suggestions?

[GTL5427]

I am a full time student and have a very rough semester this semester so I'm really just going for connivence I have been eating the same food on my diet for the past month everyday, never gets old, lost about 15lbs thus far so the same food really dosen't bother me. As for ketchup, isn't that high in sugars? Is that really what I should go with for sauce or do others have different suggestions?

Bro don't sweat it that much. Your macros seem pretty on point, I doubt a couple of tablespoons of ketchup are gonna make all your hard work in the gym go down the drain.

[GoreBrah]

Bro don't sweat it that much. Your macros seem pretty on point, I doubt a couple of tablespoons of ketchup are gonna make all your hard work in the gym go down the drain.

Sounds good, I also made up another variation day which is below I plan on making some mexican style rice and just adding a packet of taco seasoning and sautéing some green peppers, red peppers, and onions in with the rice along with the ground beef, sounds pretty good. Let me know how this looks.


Day 3
Meal 1:
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 2: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 2: (stuck in class can't cook)
1 - FortiFX Triple Layer Baked Bar - 390 calories - 16g fat - 41g carbs - 30g protein

Meal 3: (pre-workout)
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 4: (Post-workout)
1 Scoop Gold Standard Whey - 120 calories - 1g fat - 3g carbs - 24g protein

Meal 5:
2/3 cup (dry) Lundberg Organic White Long Grain Rice - 427 Calories - 0g Fat - 96g carbs - 11g protein
5.3OZ - 90% Lean Ground Beef - 267 Calories - 15g fat - 0g carbs - 30g protein
1 Tablespoon SimpleTruth Organic PB - 100 calories - 8g fat - 3g carbs - 4g protein

Total Calories: 3,322
Total Fat: 88g - 22% daily total calories
Total Carbs: 342g - 41% daily value
Total Protein: 259g - 32% daily value