PDA

View Full Version : Critics?



sd1656
07-18-2010, 05:47 PM
Just a quick post, cause I need to go... but I weigh 75kg currently and am bulking atn. Am on a push/legs/pull routine and do cardio 4 times a week. Heres my current diet...

Breakfast
Boiled egg-Calories=210.8 Fat=14.4g Carbs=1.5g Protein=17.1g
Apple-Calories=65 Fat=0.2g, Carbs=17.3g Protein=0.3g
Hovis bread-Calories=115 Fat=1.4g Carbs=18.9g, Protein=5g
Gaspari myofusion-Serving Size: 1 Scoop Calories=157.5 Fat=3g Carbs=5g, Protein=25g

Totals: Calories=874.1 Fat=34.8g Carbs=63.1 Protein=69.5

Mid Morning
175g Chicken-calories=289 fat=6g carbs=0g protein=54g
Ratalioe- Calories=152 fat=5g carbs=11g protein=2g
190g Jacket potato-calories=261 fat=0g carbs=61g protein=7g

Totals: Calories=702 fat=11 Carbs=72g protein=61g

Pre workout
Small Orange- Calories=25 Fat=0g Carbs=5g Protein=0g
Gaspari whey- Calories=157.5 Fat=3g Carbs=5g Protein=25g

Totals: Calories=182.5 Fat=3g Carbs=10g Protein=25g

Post workout
Gaspari whey- Calories=157.5, Fats=3g, Carbs=5g, Protein=25g x 2 servings
50g Cashew nuts- Calories=277 Fat=22g Carbs=15g protein=9g

Totals: Calories=592 Fat=28g Carbs=25g Protein=59g
Mid afternoon
Tuna steak- Calories=123 Fat=1g Carbs=0g Protein=29g
Brown rice(200g)-Calories=222 Fat=2g Carbs=46g Protein=5g
Chicken soup 200ml- Calories=125 Fat=7.5g Carbs=11g Protein=2.4g

Totals: Calories=470 Fat=10.5g Carbs=52.5g Protein=36.4g

Eveing
Tuna sandwich- Calories=200 Fat=4g Carbs=23g Protein=17g
100g Salad- Calories=87 Fat=0g Carbs=0g Protein=1g
Small Orange- Calories=25 Fat=0g Carbs=5g Protein=0g

Totals: Calories=312 Fat=4g Carbs=28g Protein=18g

Before Bed
150g Cottage cheese- Calories=132 Fat=4g Carbs=5g Protein=17g
50g Cashew nuts- Calories=298 Fat=23.6g Carbs=10.6g Protein=10.8g
Whey- Calories=157.5 Fat=3g Carbs=5g Protein=25g

Totals: Calories=587.5 Fat=30.6g Carbs=20.6g Protein=52.8g

Grand Totals: Calories=3720.1 Fat=121.9g Carbs=275.7g Protein=321.7g
Protein needed=247.5g Carbs needed=412.5g


Any help would be greatly appreciated, will also be incorporating superpump and sizeon soon aswell.

sd1656
07-19-2010, 04:12 AM
Anyone?

watermelon_2001
07-19-2010, 06:13 AM
By listing the carb and protein totals you've decided you want and failing to hit those targets, surely you should realize yourself that you need to change some things?

The protein content is too high, and your carbs are way too low. Fats seem like a healthy amount. Reduce the serving sizes of your protein sources and increase your carbs. If you're having a PWO shake, here's an ample opportunity to add some carbs; personally I found your decision to eat nuts here rather than something like fruit or oats a little unusual. I would suggest adding some carbs at this point (not for an insulin spike, but just to get your carbs up.) Also ditch the protein shake at breakfast- you're eating around 70g of protein in this meal, which is probably a little excessive. Again, I'd suggest adding more carbs here instead of the protein.

sd1656
07-19-2010, 09:56 AM
By listing the carb and protein totals you've decided you want and failing to hit those targets, surely you should realize yourself that you need to change some things?

The protein content is too high, and your carbs are way too low. Fats seem like a healthy amount. Reduce the serving sizes of your protein sources and increase your carbs. If you're having a PWO shake, here's an ample opportunity to add some carbs; personally I found your decision to eat nuts here rather than something like fruit or oats a little unusual. I would suggest adding some carbs at this point (not for an insulin spike, but just to get your carbs up.) Also ditch the protein shake at breakfast- you're eating around 70g of protein in this meal, which is probably a little excessive. Again, I'd suggest adding more carbs here instead of the protein.

Yea I just thought the amount of carbs I am meanting to be hitting seemed a little high.

Thanks for the input, that is a great help and I will ceartinly make some changes. Fruit after a workout is just something Ive never thought of to be honest, as stupid as that sounds. I think I will add some oats here...we will see. Ditching the shake at brekfast is possible and I may add another slice of bread here or a serving of oats...something I need to look into. Thanks again.

bonkerzzz
07-19-2010, 10:22 AM
320g of protein?! You must be mad brother.

At your weight 180 ish will do fine, 1.5g per lbs at the most.

3700 kcals is probably too much at a glance, but everyones different so you might be right there.

Not sure if your happy with counting everything so precisely, but for me that would get seriously boring after a week, dont worry about getting exact macros and everything, just hit your protein and total calorie requirements and let the other two sort themselves out.