Critique my Diet and training

[Wyattstaysfresh]

I'm 158lb at 5'8". somwhere in the 16-18% bodyfat range. (18 yr old)

Diet:
1 cup oatmeal 300 cal | 54 carb | 10 protein
5 large eggs 400cal | 0 carb | 35 protein
8oz talapia 216 cal | 0 carb | 48 protein
4oz pasta 360 cal | 74 carbs | 18 protein
2 slice bread 220 cal | 40 carb | 8 protein
8oz chicken 220 cal | 0 carb | 44 protein
1/2 cup (dry)* rice 300 cal | 64 carb | 6 protein
4 cups milk 600 cal | 48 carb | 32 protein
4 tbsp(64grams) peanut butter 380 cal | 14 cab | 14 protein
2oz nut 340 cal | 10 carb | 14 protein
whey protien (82gram) 340 cal | 14 carb | 60 protein

TOTAL ------------------------3676 cal | 318g carbs | 289g protein

Does this look like a good diet for mass gain?

[holtii14]

nothing wrong with the foods you are eating, but your macros are messed up.

318 carbs = 1272 calories
289 protein = 1156 calories

But your total is 3676 meaning your fat is 1248 kcal = 138grams

And you definitely don't need 289grams of protein at your weight

[Wyattstaysfresh]

nothing wrong with the foods you are eating, but your macros are messed up.

318 carbs = 1272 calories
289 protein = 1156 calories

But your total is 3676 meaning your fat is 1248 kcal = 138grams

And you definitely don't need 289grams of protein at your weight

I'm under the assumption the more protein the better.
and what would you change on my macro?

thanks for the imput!

[holtii14]

For natties not true.

You need to experiment with your intake, 1 thing doesn't work for everyone.

carbs around 400, protein around 160 (bro 1g per lb) fats around 90. Totals = 3000. Increase carbs if its not enough to be gaining weight weekly.

[anonymous]

protein is way too fukken high
get the rest of your cals from carbs after you hit no more than 180g of protein
fats are fine cus you're bulking but might wanna lower them slightly now or eventually you'll have to. tbh everyone takes in more fat than they need after a while

[Wyattstaysfresh]

protein is way too fukken high
get the rest of your cals from carbs after you hit no more than 180g of protein
fats are fine cus you're bulking but might wanna lower them slightly now or eventually you'll have to. tbh everyone takes in more fat than they need after a while

what percentage of fats should be in my macros? thx

[ErikTheElectric]

Absurd amount of protein, way too many bro foods.

[anonymous]

what percentage of fats should be in my macros? thx

you could do 20% of your calories protein, 50% carbs and 30% fats or 60% carbs and 20% fats
remember, fat cals per gram= 9. and a gram of carbs or protein=4cal

[StrateSavage]

Dang that's a lil overboard on the protein don't ya think? Lol Its just not necessary for your weight by any means

[Wyattstaysfresh]

Dang that's a lil overboard on the protein don't ya think? Lol Its just not necessary for your weight by any means

Im desperate to capitalize on the fastest way to build lean mass. Having more protein than you need can only be beneficial right?

[ErikTheElectric]

Im desperate to capitalize on the fastest way to build lean mass. Having more protein than you need can only be beneficial right?

So you're trolling right?

[CJ93UK]

Im desperate to capitalize on the fastest way to build lean mass. Having more protein than you need can only be beneficial right?

Can it? Benefits provided by eating 2g/lb of BW of protein over 1.5g or even 1g/lb of BW are minimal at best, and many studies would show near to, or no benefit whatsoever, most especially for someone of your condition, from eating at that intake. However, you're only consuming 2g/lb of BW of carbs, whereas some sources suggest up to 4g/lb of BW can be highly beneficial, depending on your level of activity. Similar story for fats, the way I see it, if that level of protein yields little to no benefit over a lower level of protein, yet a higher level of other macros would yield greater benefit, downing your protein and upping your other areas would likely be the most beneficial choice. There's nothing wrong with that amount of protein in essence, but don't expect it to give better results than 1-1.5g/lb of BW, which most reliable sources still claim to be more than enough for optimality.

[Wyattstaysfresh]

Can it? Benefits provided by eating 2g/lb of BW of protein over 1.5g or even 1g/lb of BW are minimal at best, and many studies would show near to, or no benefit whatsoever, most especially for someone of your condition, from eating at that intake. However, you're only consuming 2g/lb of BW of carbs, whereas some sources suggest up to 4g/lb of BW can be highly beneficial, depending on your level of activity. Similar story for fats, the way I see it, if that level of protein yields little to no benefit over a lower level of protein, yet a higher level of other macros would yield greater benefit, downing your protein and upping your other areas would likely be the most beneficial choice. There's nothing wrong with that amount of protein in essence, but don't expect it to give better results than 1-1.5g/lb of BW, which most reliable sources still claim to be more than enough for optimality.

Do you have links to these studies? All ive read is that having excess carbs will turn to fat. where as protein will not turn to fat.

[ErikTheElectric]

Do you have links to these studies? All ive read is that having excess carbs will turn to fat. where as protein will not turn to fat.

Excess protein is more likely to turn to fat, moreso than excess carbohydrates.


mind = blown

[Wyattstaysfresh]

What is your source on this?

[davik]

I'm 158lb at 5'8". somwhere in the 16-18% bodyfat range. (18 yr old)

Diet:
1 cup oatmeal 300 cal | 54 carb | 10 protein
5 large eggs 400cal | 0 carb | 35 protein
8oz talapia 216 cal | 0 carb | 48 protein
4oz pasta 360 cal | 74 carbs | 18 protein
2 slice bread 220 cal | 40 carb | 8 protein
8oz chicken 220 cal | 0 carb | 44 protein
1/2 cup (dry)* rice 300 cal | 64 carb | 6 protein
4 cups milk 600 cal | 48 carb | 32 protein
4 tbsp(64grams) peanut butter 380 cal | 14 cab | 14 protein
2oz nut 340 cal | 10 carb | 14 protein
whey protien (82gram) 340 cal | 14 carb | 60 protein

TOTAL ------------------------3676 cal | 318g carbs | 289g protein

Does this look like a good diet for mass gain?

158 lbs - 3676 cal???

[Wyattstaysfresh]

158 lbs - 3676 cal???

Maintenance suggested at 29XX

Adding in activity level and workout 680+ extra calories good for dat dere bulk.

[ErikTheElectric]

158 lbs - 3676 cal???

Someones weight doesn't necessarily mean that they have to have a lower/high calorie intake in certain cases.

EX: 150 marathon runnner - 5,000kcal per day
140 sedentary average joe - 2,000 kcal per day