New Diet Beginning - Advice Welcomed

[Cor]

I've never been as meticulous with my diet as I will be with this one. Actually counting what goes in rather than merely "doing my best" to eat clean and at appropriate times. So those of you with a better grasp on diet and nutrition, perhaps you'd be able to lend a helping hand.

Goal: Of course you must establish a goal before you know what you're going to eat, and mine will be to get bigger. Until a few months back I was as big as 198lbs before I decided I figured cutting down would look better. Here I am now around 188 and all I can think of is how much smaller I've seem to have gotten, so now I hope to aim for 210.

Also, I may need more fats (Not sure) and the first thing people may point to is I drink fat free milk. I'm not the only one in my house that drinks the stuff, so unless there is no alternative it'll probably stay.

In addition, I used to be on the supplement wagon until I realized that gains come from good, clean eating rather than any miracle supplement. So what I take now is simply, whey protein, creatine mono, flaxseed, fish oil a multivitamin and I'm contemplating CLA.

Without any further ado...

BREAKFAST
4 Eggs 240 Calories / 24G Protein / 02G Carbs / 20G Fat
1/2C Oatmeal 150 Calories / 05G Protein / 27G Carbs / 03G Fat
2C Fat Free Milk 160 Calories / 16G Protein / 22G Carbs / 00G Fat
Fish Oil (1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat
Flaxseed Oil(1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat

TOTAL: 570 Calories / 45G Protein / 51G Carbs / 25G Fat

MID-MORNING SNACK
1/2 Banana 52.5 Calories / .5G Protein / 23.5G Carbs / 0G Fat
2Tbsp Natural PB 210 Calories / 08G Protein / 06G Carbs / 16G Fat
2C Fat Free Milk 160 Calories / 16G Protein / 22G Carbs / 00G Fat
1 Scoop Whey Protein 110 Calories / 20G Protein / 4G Carbs / 1.5G Fat
Multivitamin
Fish Oil (1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat
Flaxseed Oil(1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat

TOTAL: 552.5 Calories / 44.5G Protein / 65.5G Carbs / 19.5G Fat

LUNCH
4oz Turkey Breast 180 Calories / 18G Protein / 02G Carbs / 10G Fat
2 Slices Whole Wheat 180 Calories / 08G Protein / 36G Carbs / 02G Fat
2 Slices Cheese 140 Calories / 06G Protein / 04G Carbs / 10G Fat
1/2C Pineapple Chunks 160 Calories / 00G Protein / 40G Carbs / 00G Fat

TOTAL: 660 Calories / 32G Protein / 82G Carbs / 22G Fat

AFTERNOON SNACK
5oz Tuna 150 Calories / 32.5G Protein / 0G Carbs / 1.25G Fat
1 Slice Whole Wheat 090 Calories / 04G Protein / 18G Carbs / 1G Fat
1/2C Mandarin Oranges 070 Calories / 01G Protein / 17G Carbs / 0G Fat
Fish Oil (1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat
Flaxseed Oil(1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat

TOTAL: 330 Calories / 37.5G Protein / 35G Carbs / 4.25G Fat

PREWORKOUT
1 Scoop Whey Protein 110 Calories / 20G Protein / 4G Carbs / 1.5G Fat
5g Creatine Mono

TOTAL: 110 Calories / 20G Protein / 4G Carbs / 1.5G Fat

POSTWORKOUT
1 Scoop Whey Protein 110 Calories / 20G Protein / 4G Carbs / 1.5G Fat
5g Creatine Mono

TOTAL: 110 Calories / 20G Protein / 4G Carbs / 1.5G Fat

1 HOUR POSTWORKOUT
1 Chicken Breast 230 Calories / 50G Protein / 0G Carbs / 2.5G Fat
1/2C Oatmeal 150 Calories / 5G Protein / 27G Carbs / 3G Fat
1/2 Banana 52.5 Calories / .5G Protein / 23.5G Carbs / 0G Fat
Fish Oil (1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat
Flaxseed Oil(1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat

TOTAL: 450.5 Calories / 55.5G Protein / 50.5G Carbs / 7.5G Fat

FINAL MEAL
1C Cottage Cheese 160 Calories / 28G Protein / 14G Carbs / 0G Fat
2Tbsp Natural PB 210 Calories / 08G Protein / 06G Carbs / 16G Fat
2C Fat Free Milk 160 Calories / 16G Protein / 22G Carbs / 00G Fat
Fish Oil (1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat
Flaxseed Oil(1) 10 Calories / 0G Protein / 0G Carbs / 1G Fat

TOTAL: 550 Calories / 52G Protein / 42G Carbs / 18G Fat

---------------

GRAND TOTAL: 3333 Calories / 306.5G Protein / 334G Carbs / 99.25G Fat



I'll be checking back here periodically to hopefully field some responses. Good, bad, whatever.

[Cor]

Believe I'm taking enough fish/flaxseed oil?

[Oddball8945]

well one thing i can see right off the bat looking at your diet is , No vegetables at all.

[Cor]

Originally Posted by Oddball8945

well one thing i can see right off the bat looking at your diet is , No vegetables at all.

What I will end up doing most likely is having different sides with hopefully similar stats. Such as switching pineapple and oranges with corn and beans for example.

I'm curious, what would be the reason I would need "vegetables" though if everything in this diet conformed to meet my goals? Just for the sake of saying I ate a vegetable? Not being facetious.

[Dm84]

Originally Posted by Cor

What I will end up doing most likely is having different sides with hopefully similar stats. Such as switching pineapple and oranges with corn and beans for example.

I'm curious, what would be the reason I would need "vegetables" though if everything in this diet conformed to meet my goals? Just for the sake of saying I ate a vegetable? Not being facetious.

Antioxidants, vitamins, and minerals.

[AllGenetix]

count your last meal totals, you forgot your CC calories

i would add more carbs to your pwo meal as well

[ElfHerder]

As a 5'11" guy who weighs in at 150 right now but hopes to be anywhere about 165, I will probably use your diet as a guide.

I agree that there should be more veggies, but it's tough to do sometimes! One thing that was always good that my mom made was either kale or spinach but cooked with some bits of bacon to give it a bacon flavor. Jesus, it's still probably the best tasting veggie dish I've ever had.

[Thinkingman85]

Too much protein in my opinion. Green veggies are essential for health. It all depends if you want strictly physique or also have good health. Some don't care about their health and only want a good physique or vice versa. I'm not sure what you are aiming for.

[Ryan314]

You need more protein in your breakfast. Add a scoop of whey.

[Cor]

Originally Posted by Dm84

Antioxidants, vitamins, and minerals.

I believe I have addressed this with my multivitamin.

I take GNC's Mega Men Sport which includes quite a bit. Some of which are Vitamin-E, Vitamin-B2, Vitamin-B6, Zinc, grape skin, and Copper that act as antioxidants.

Also included with this pack of multivitamins: Vit-A, Vit-C, Vit-D, Vit-K, Vit-B1, Niacin, Folic Acid, Vit-B12, Biotin, Pantothenic Acid, Calcium, Iodine, Magnesium, Selenium, Manganese, Chromium, Molybdenum, a Sports Blend (Green tea leaves, ginko biloba leaf extract, L-Arginine, L-Carnitine, L-Glutamine, L-Laurine), BCAA Blend, alpha-Lipoic Acid, Choline, Inositol, Silica, Boron, Lutein, Lycopene, Astaxanthin, Zeaxanthin, Vanadium, 1000mg L-Glutamine, GUarana Seed Extract, Black Tea Leaves Extract, Dill Weed Extract, 1g L-Arginine, Cinnamon Bark Powder

So, hopefully that'll do it.

[Cor]

Originally Posted by Thinkingman85

Too much protein in my opinion. Green veggies are essential for health. It all depends if you want strictly physique or also have good health. Some don't care about their health and only want a good physique or vice versa. I'm not sure what you are aiming for.

Well, easiest answer is both. Taste is no longer a concern of mine as I view food as strictly fuel these days.

Perhaps either substituting spinach or asparagus for one of my fruit sides each day would do...

1/2C Spinach 45 Calories / 5G Protein / 5G Carbs / 1G Fat
1/2C Asparagus 20 Calories / 2G Protein / 3G Carbs / 0G Fat

Would you have any side suggestions?

[Cor]

Originally Posted by AllGenetix

i would add more carbs to your pwo meal as well

I'll try preparing some brown rice for the PWO meal as well.