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View Full Version : Bulking: Critique my diet



zanimation
05-23-2009, 02:09 PM
Current stats:
-6'
-170lb
-15%BF

Supps:
-ON 100% whey
-ZMA
-Multi-vitamin


7:00AM
-5 Egg whites / 2 with yolk
-1 Cup strawberries
-1 cup applesauce
-1 cup oatmeal
-1 cup broccoli
-2 Slices Whole grain bread

9:00AM
-WORKOUT
-Powdered Gatorade throughout workout

10:00AM(POST)
-Whey protein shake
-1 Apple
-NOW CarboGain

12:00PM
-Fiber1 Cereal w/ 12oz. fat free milk
-1 cup lean chicken
-1 Cup Pasta
-1 Banana

3:00PM
-Turkey sandwich w/ 2 slices whole grain bread
-2 capsules fish/flax/borage oil
-1 oz. whole natural almonds
-1 slice cheese

6:00PM
-Salmon or Steak or Chicken or Halibut or other protein source
-1 cup broccoli w/ salad
-2 cups rice
-2 capsules fish/flax/borage oil
-1 oz. whole natural almonds or pistachios

9:00PM
-12oz. fat free milk
-1 cup cottage cheese

10:30PM
-ZMA


Here's the fitday statistics:

http://img33.imageshack.us/img33/7443/diet2.jpg



My routine:

Day 1 - Chest/Tris
-5 min cardio warmup/stretch
-Flat bench press : 4sets x 6reps
-Incline DB press : 4sets x 8reps
-Flat DB flys : 4sets x 8reps
-Weighted dips : 4sets x 8reps
-Skullcrushers or Cable tricep pushdowns : 4sets x 8reps

Day 2 - UpperBack/Bis/Forearms
-5 min cardio warmup/stretch
-Weighted Pullups : 4sets x 6reps
-One-arm DB rows : 4sets x 8reps
-BB curl : 4sets x 8reps
-DB hammer curl : 4sets x 8 reps
-Behind-the-back BB wrist curls : 3sets x 12 reps
-Reverse Wrist Curls 3sets x 12reps

Day 3 - Legs/LowerBack/Abs
-5 min cardio warmup/stretch
-Squats : 4sets x 6reps
-Deadlifts : 4sets x 6reps
-Calf Raises : 4sets x 12reps
-p90x ab routine

Day 4 - Shoulders/Traps
-5 min cardio warmup/stretch
-BB Military Press 4sets x 6reps
-Front Lateral Raises 4sets x 8reps
-Side Lateral Raises 4sets x 8reps
-DB or BB shrugs : 4sets x 8reps

Day 5 - Rest

Day 6 - Cardio/Abs
-Stretch
-45min cardio (running/biking/etc.)
-p90x ab routine

-Restart on Day1

casticonstantinescu
05-23-2009, 02:39 PM
Looks tasty. tons of variety. What's the calories like ?

zanimation
05-23-2009, 02:49 PM
Here's what I get when I plug it into fitday:

http://img132.imageshack.us/img132/1553/dietm.jpg (copy paste into browser)

I'm deciding to cut out the cytogainer shake, and just use a regular whey protein.

KyleC.
05-23-2009, 03:18 PM
Current stats:
-6'
-170lb
-15%BF

Supps:
-ON 100% whey
-ZMA
-Multi-vitamin


7:00AM - BREAKFAST
-Whey shake w/ water
-5 steamed egg whites w/ 1 yolk
-1 Slice whole wheat bread
-Handful broccoli
-1 cup applesauce

10:00AM - SNACK
-Fiber1 cereal
-1 cup lean chicken
-pasta or potatoes or beans
-12 oz. glass of fat free milk

1:00PM - LUNCH
-Ham sandwich
-2 capsules (each capsule contains fish, flax, and borage oil.)
-1 cup whole natural almonds or pistachios

4:00PM - PRE W/O
-1 Bannana
-2 Tangerines or 1 apple

6:00PM - POST W/O
-Whey shake w/ water
-50g maltodextrin
-Tangerine or Apple

7:30PM - DINNER
-Salmon or Steak or Chicken or Halibut or other protein source
-Handful broccoli w/ salad
-2 capsules (each capsule contains fish, flax, and borage oil.)
-1 cup whole natural almonds or pistachios

9:30PM - Pre-bed SNACK
-1 cup cottage cheese
-12 oz. glass of fat free milk

10:30PM - BED
-ZMA



i dont think your getting enough protein, or healthy fats. I would cut out the starches and pastas and dairy (except milk)...

get rid of the ham sandwhich, add in 8oz steak or 8oz chicken or fish. and add a tbs of EVOO to the salads. And add a little fat and protein to the preworkout meal. I would also drop the cereal and add some brown rice. email if u have any questions

zanimation
05-23-2009, 08:07 PM
Just revised it in the first post, also.. added my routine as well.

determined4000
05-23-2009, 08:21 PM
7:00AM
drop applesuace for fresh fruit

12:00PM
sub in some veggies for pasta or cereal

3:00PM
use low fat cheese (to limit sat. fats, good healthy fats with almonds and supp)

6:00PM
stick w/ almonds and move them to next meal