Experts critique my sweetass diet. :)

**NOFX ORTIZ** · 03-22-2006, 04:30 PM

Please critique my diet and tell if theres something I could replace thats better, im bulking so I needa get in alot of calories and carbs. I'm 5'8, 131 lbs, bf around 7-9%.

Calories/Carbs/Protein/Fat

7:30 AM - Carb shake(2 cups strawberries 2 cups orange juice.)
340/86g/0g/0g

10:20 AM - OatmealToGo bar.
220/43g/4g/4g

11:50 AM - Regular school lunch (at least 500cal+, 40g protein+, 80g carbs+) + peanut buttuh and honey samwich. (4 tbsp peanut butter, 2 tbsp honey)
880/110g/16g/10g

1:15 - WORKOUT (ATHLETICS)

3:30 - 2 OatmealToGo bars.
440/86g/8g/8g

6:00 - Chicken breast with cup of rice.
500/100g/60g/5g(guess?)

8:00 - Dinner, whatever mama cooks.
500+/60g+/40g+/10g+

8:00-10:00 - Peanut butter and jelly samwich.
450/12g/16g/10g

10:30 - Weightgainer shake. (2 cups milk, 2 scoops whey, 1 cup oats, 2 tbsp peanut butter, cup of yogurt.)
1320/50g/68g/15g

TOTALS: 4650 Calories, 461 Carbs, 212 Protein, 62g fat.

**B-K** · 03-22-2006, 04:41 PM

You posting your height/weight/bf% would help.

**NOFX ORTIZ** · 03-22-2006, 04:46 PM

Originally Posted by B-K

You posting your height/weight/bf% would help.

oh sorry, thx.

**B-K** · 03-22-2006, 05:04 PM

In all honesty if you're only 131 lbs you don't need 4650 calories a day unless you're a serious hard gainer. I'd start at 3000 and then gradually move up by 500 when you feel you need it.

**EZ-Bar** · 03-22-2006, 05:22 PM

yeh ide say 4600 at 131 is overkill. Unless like the person above said you are a very hardgainer.

**NOFX ORTIZ** · 03-22-2006, 05:36 PM

I'm forced to do cardio, so if I wanna gain at all I needa eat lot.

**Anticrombie315** · 03-22-2006, 06:00 PM

I love it how people post the same thing the guy above them just said. But i agree, 4600 cals at 131 is overkill unless you are a very hardgainer. (i think you got it the first time, and the second time but i figured i would say the same exact thing, just to get an extra post)

**NOFX ORTIZ** · 03-22-2006, 06:12 PM

Originally Posted by Anticrombie315

I love it how people post the same thing the guy above them just said. But i agree, 4600 cals at 131 is overkill unless you are a very hardgainer. (i think you got it the first time, and the second time but i figured i would say the same exact thing, just to get an extra post)

*sigh* I'm FORCED to do cardio ..

**ABaby** · 03-22-2006, 06:13 PM

Originally Posted by NOFX ORTIZ

Please critique my diet and tell if theres something I could replace thats better, im bulking so I needa get in alot of calories and carbs. I'm 5'8, 131 lbs, bf around 7-9%.

Calories/Carbs/Protein/Fat

7:30 AM - Carb shake(2 cups strawberries 2 cups orange juice.)
340/86g/0g/0g

Need protein as well in the morning as with every other meal. An alternative lots of people use is oatmeal + Whey.

10:20 AM - OatmealToGo bar.
220/43g/4g/4g

Need more protein in this meal.

11:50 AM - Regular school lunch (at least 500cal+, 40g protein+, 80g carbs+) + peanut buttuh and honey samwich. (4 tbsp peanut butter, 2 tbsp honey)
880/110g/16g/10g

If you don't mind me asking, how is it that your 4 tbsp of peanutbutter is only 10g of fat?

1:15 - WORKOUT (ATHLETICS)

3:30 - 2 OatmealToGo bars.
440/86g/8g/8g

Need more even distribution of protein IMO, I think the 86g of carbs could be better replaced with something else and more protein.

6:00 - Chicken breast with cup of rice.
500/100g/60g/5g(guess?)

Depends how much, you need about 12 ounces to get 60g of protein. That would be 3 cups of rice.

8:00 - Dinner, whatever mama cooks.
500+/60g+/40g+/10g+

8:00-10:00 - Peanut butter and jelly samwich.
450/12g/16g/10g

10:30 - Weightgainer shake. (2 cups milk, 2 scoops whey, 1 cup oats, 2 tbsp peanut butter, cup of yogurt.)
1320/50g/68g/15g

You may want to replace those 2 scoops of whey with casein a slower digesting protein to reduce catabolizing during sleep.

TOTALS: 4650 Calories, 461 Carbs, 212 Protein, 62g fat.

Some questions and suggestions in quotes. I think you should more evenly distribute your calories if you are a hard gainer rather than getting 25% of your calories and getting a third of your protein from the weight gainer shake.

I don't see how at one time 4 tbsp of peanut butter is 10g of fat, and at another time 2bsp is 15g of fat.

**NOFX ORTIZ** · 03-22-2006, 07:12 PM

Originally Posted by ABaby

Some questions and suggestions in quotes. I think you should more evenly distribute your calories if you are a hard gainer rather than getting 25% of your calories and getting a third of your protein from the weight gainer shake.

I don't see how at one time 4 tbsp of peanut butter is 10g of fat, and at another time 2bsp is 15g of fat.

I was guessing on the pb fat, sorry.

And for casein in the weightgainer shake, isn't casein in milk? Thats the reason I added it to it.

**TheHybrid** · 03-23-2006, 05:10 AM

Originally Posted by NOFX ORTIZ

Please critique my diet and tell if theres something I could replace thats better, im bulking so I needa get in alot of calories and carbs. I'm 5'8, 131 lbs, bf around 7-9%.

Calories/Carbs/Protein/Fat

7:30 AM - Carb shake(2 cups strawberries 2 cups orange juice.)
340/86g/0g/0g
PUT IN A GOOD CARB SOURCE HERE, ALONG WITH A GOOD PROTEIN SOURCE. EGG WHITES, WHEY, CHICKEN, BEEF, FISH... ANY OF THEM.

10:20 AM - OatmealToGo bar.
220/43g/4g/4g
MAKE THIS A FAT + PROTEIN MEAL. NUTS + LEAN MEAT SOURCE WOULD BE FINE. OR ADD SOME PB

11:50 AM - Regular school lunch (at least 500cal+, 40g protein+, 80g carbs+) + peanut buttuh and honey samwich. (4 tbsp peanut butter, 2 tbsp honey)
880/110g/16g/10g
DON'T EAT THEIR CRAP. 2 LOADED 100% WHOLE WHEAT SANDWHICHES, LUNCH MEAT, 1/4LB PER SANDWHICH. DROP THE PB AND HONEY SANDWHICHES

1:15 - WORKOUT (ATHLETICS)

3:30 - 2 OatmealToGo bars.
440/86g/8g/8g
AGAIN, REAL OATMEAL OR BROWN RICE WOULD BE BETTER.

6:00 - Chicken breast with cup of rice.
500/100g/60g/5g(guess?)
FINE

8:00 - Dinner, whatever mama cooks.
500+/60g+/40g+/10g+
LOAD THE VEGGIES
8:00-10:00 - Peanut butter and jelly samwich.
450/12g/16g/10g
NO JELLY OR BREAD THIS LATE. OPT FOR LEAN PROTEIN + VEGGIES

10:30 - Weightgainer shake. (2 cups milk, 2 scoops whey, 1 cup oats, 2 tbsp peanut butter, cup of yogurt.)
1320/50g/68g/15g
NO WEIGHTGAINER THIS LATE. CASEIN + OIL (EFA)

TOTALS: 4650 Calories, 461 Carbs, 212 Protein, 62g fat.

My advice is in caps above.

**SemiShred** · 03-23-2006, 05:16 AM

up your protein a bit and spread it more throughout the day!!!!! (especialy at breakfast)

**zack239** · 03-23-2006, 04:03 PM

8:00 - Dinner, whatever mama cooks.
500+/60g+/40g+/10g+
LOAD THE VEGGIES
8:00-10:00 - Peanut butter and jelly samwich.
450/12g/16g/10g
NO JELLY OR BREAD THIS LATE. OPT FOR LEAN PROTEIN + VEGGIES

why no bread or jelly this late??

**NOFX ORTIZ** · 03-23-2006, 05:14 PM

Originally Posted by zack239

8:00 - Dinner, whatever mama cooks.
500+/60g+/40g+/10g+
LOAD THE VEGGIES
8:00-10:00 - Peanut butter and jelly samwich.
450/12g/16g/10g
NO JELLY OR BREAD THIS LATE. OPT FOR LEAN PROTEIN + VEGGIES

why no bread or jelly this late??

Bread gives you energy, I guess they don't want you to eat wasted carbs. I guess?

**_Lifter4Life_** · 03-23-2006, 05:41 PM

That is no wheres near a 4000+ diet, my sister eats more then that. Oatmeal to go bar, give me a break.

Your breakfast blows

Start reading.

Lifter,

**Home_Slice** · 03-23-2006, 05:45 PM

You really need to reconsider those macronutrient counts. Waaayy off.

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