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bkivi99
04-30-2012, 11:43 AM
I will be posting 2 days of of my diet as an example. Some of them will be more than 1 serving which is why macros may be higher then normal in certain items. I will not be posting serving sizes just macro info and items themselves. Also I will list them meal 1-5 but they will not be in order at which I eat them this is just for informational purpose. My cal target is 2927 my macros are fat 86g carbs 373g protein 180-190g Please rate and let me know what you think. Keep in mind I am a very picky eater so this is very difficult for me and I hate fish.
EDIT: This is a Bulk diet.

Day 1 Numbers hit - 2813cal 179.5 g protein 370g carb 78g fat

-meal 1
Oat meal/ 2g fat 18g carbs 4 protein 100cal
choc milk/ 2.5g fat 24g carbs 8 protein 150cal
beef jerkey/ 1g fat 5g carbs 14g protein 80cal
waffles/ 6g fat 5g carbs 4g protein 190cal

-meal 2
protein shake/ 2g fat 7g carbs 26g protein 140cal
bannana/ 0fat 23g carbs 1g protein 90cal
mixed berries/ 0fat 16g carbs 1g protein 70cal
orange juice/ 0fat 27g carbs 2g protein 120cal

-meal 3
steak/ 12g fat 2g carb 23g protein 210cal
potato/ 0fat 26g carb 3g protein 110cal
fruit cocktail/ 0fat 15g carb 0 protein 60cal

-meal 4
lettuce/ 0fat 1g carb 0g protein 4cal
dressing/ 0fat 1g carb 0g protein 5cal
cherry tomattos/ 0fat 7g carb 1.5g protein 31cal
carrots/ 0fat 7g carb 1g protein 30cal

-meal 5
chicken/ 6g fat 0g carb 44g protein 243 cal
cashews/ 13g fat 8g carb 5g protein 160cal
eggs/ 4.5g fat 1g carb 6g protein 70cal
apples/ 0fat 34g carb 1g protein 130cal


Day2 Numbers hit -2953cal fat 86g carb 368g protein 189g (numbers did change alittle because changed 1 serv of potato for some mixed berries in the protein shake)

-meal1
waffles/ 6fat 29carb 4protein 190cal
choc milk/ 2.5fat 24carb 8protein 150cal
oranges/ 0fat 16carb 1protein 64cal

-meal2
eggs/ 9fat 2carb 12protein 140cal
orange juice/ 0fat 27carb 2 protein 120cal
apples/ 0fat 34carb 1protein 130cal

-meal3
chicken/ 6gfat 0carb 44protein 243cal
potato/ 0fat 26carb 3protein 110cal
celery/ 0fat 1carb 0protein 6cal
peanut butter/ 16fat 7carb 7protein 190cal

-meal4
salad/ 0fat 1carb 0protein 4cal
dressing/ 0fat 1carb 0protein 5cal
cashews/ 13fat 8carb 5protein 160cal
bananas/ 0fat 23carb 1protein 90cal

-meal5
chicken/ 6fat 0carb 44protein 243cal
grapes/ 0.5fat 14carb 0.5protein 57cal
protein shake/ 2fat 7carb 26protein 140cal
potato/ 0fat 26carb 3protein 110cal

PBateman2
04-30-2012, 12:03 PM
Need to state TDEE.

A large discrepancy in protein intake between Day 1 and Day 2. Was that just an outlier?

Just keep protein in the 180-200g range on a consistent basis and hit consistent macros/calories (Day 1 cals/macros look good). Will make your life easier. Up to you.

bkivi99
04-30-2012, 12:09 PM
Need to state TDEE.

A large discrepancy in protein intake between Day 1 and Day 2. Was that just an outlier?

Just keep protein in the 180-200g range on a consistent basis and hit consistent macros/calories (Day 1 cals/macros look good). Will make your life easier. Up to you.

179.5 g protein day 1 189g protien day 2 I think you read it wrong. Probably because I wrote it in a different order

Also 65kg lbm
23% bodyfat
1774 Bmr
2661 TEE
I belive it was 10% for gain and it was 2927.1 cals

PBateman2
04-30-2012, 12:11 PM
179.5 g protein day 1 189g protien day 2 I think you read it wrong. Probably because I wrote it in a different order

Oh yes. Yeah I thought your protein intake doubled on Day 2. Overall looks good.

How much is your surplus above maintenance?

Floatingodds
04-30-2012, 12:43 PM
i don't know your metabolism but wouldn't more carbs benefit your bulk?

AlwaysTryin
04-30-2012, 12:51 PM
i don't know your metabolism but wouldn't more carbs benefit your bulk?

He's having ~370g..

Floatingodds
04-30-2012, 01:29 PM
He's having ~370g..

i was recently bulking and eating around 4 to 500 daily and it was still taking forever. the calories are a little low for bulking. if you are working out and squating your appetite is going to grow and you'll need more calories to bulk. many cut with a 2500 calorie diet. so 400~ more is not much to bulk on.

WonderPug
04-30-2012, 01:40 PM
i was recently bulking and eating around 4 to 500 daily and it was still taking forever. the calories are a little low for bulking. if you are working out and squating your appetite is going to grow and you'll need more calories to bulk. many cut with a 2500 calorie diet. so 400~ more is not much to bulk on.You don't seem to understand how to compose a reasonable diet and thus I recommend you read: http://forum.bodybuilding.com/showthread.php?t=121703981

Floatingodds
04-30-2012, 01:50 PM
You don't seem to understand how to compose a reasonable diet and thus I recommend you read: forum.bodybuilding. com/showthread.php?t=121703981[/url]

3. Carbs: For carbs there are no specific 'requirements' for your body

AlwaysTryin
04-30-2012, 03:52 PM
i was recently bulking and eating around 4 to 500 daily and it was still taking forever. the calories are a little low for bulking. if you are working out and squating your appetite is going to grow and you'll need more calories to bulk. many cut with a 2500 calorie diet. so 400~ more is not much to bulk on.

How is it not? It's totally enough

He could rather eggs etc over rice (protein/fats over carbs)

Also what one person requires caloriewise to bulk doesn't apply to someone else