Critique my bulking diet please

[ch3mical]

Hey all. Just wanted to get your opinion on my diet here. Most notably, my first couple of meals, since I wake up early at 6:30 am and hit the gym around 7 am, meaning I don't get time for a proper meal before working out.

I've been working out for years, but have never been able to put on much muscle mass. My muscles grow VERY slowly, and I go hard at the gym 4 days a week. I'm hoping my diet will help speed this along, or else I'll have to look into "other" sources.

Meal 1 (8:30 AM) (Post Workout)
* EAS Meal Replacement shake (50 g protein, etc) with 1/3 cup of oatmeal and 1 tablespoon of Flax seed oil.

Meal 2 (10 AM)
* 1-1/4 cup of dry oats mixed with water
* 3 eggs
* Organic brown toast w/ butter

Meal 3 (1 PM)
* 2 cups of green beans, broccoli or any other desired vegetable
* 6-8 ounces of chicken or beef
* Handful of almonds / natural pumpkin seeds

Meal 4 (3:30 PM)
* EAS Meal Replacement shake (50 g protein, etc) with 1/3 cup of oatmeal and 1 tablespoon of Flax seed oil.

Meal 5 (6 PM)
* 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
* 2 cups of green beans, broccoli or any other desired vegetable
* 6-8 ounces of chicken or beef

Meal 6 (8 PM)
* 1 scoops of casein protein powder (around 22 grams), mixed with water and 1/2 tablespoon of flax oil.
* Handful of almonds / natural pumpkin seeds


Food Calculations:
Cals 3413
Fat 159 g
Cholesterol 3074 mg
Sodium 2067 mg
Carbs 188 g
Fiber 34 g
Protein 314 g
Sugars 18 g



Stats
Sex: Male
Age: 26 years old
Height: 6'1"
Weight: 190 lb
Body Fat: 15.5%
LBM: 170 lb


Quick Macros:
Pro: 190
Fat: 152
Carb: 380


Supplements
- Multi-vitamins
- Creatine


Thanks for checking this out, looking forward to your feedback!

 

[guerbear]

What do you mean by "Quick Macros"?

 

[ch3mical]

What do you mean by "Quick Macros"?

If you're asking what macros are, then you probably shouldn't be critiquing my diet.

 

[RickO'Shea]

He knows what macros are. But when you word it quick macros which makes it sound like a specific "Thing" then it's kind of confusing. I'm sure you meant like here's a quick glance at the macros broken down.

 

[ch3mical]

He knows what macros are. But when you word it quick macros which makes it sound like a specific "Thing" then it's kind of confusing. I'm sure you meant like here's a quick glance at the macros broken down.

Sorry, my bad. I meant it as a quick calculation that I did of my macros. My apologies.

 

[RickO'Shea]

Sorry, my bad. I meant it as a quick calculation that I did of my macros. My apologies.

It's all good homey! Guerbear's got your back!

 

[guerbear]

Thanks for mediating rick

ch3m, I wouldn't worry about not getting a preworkout meal unless you feel tired or "lazy" at the gym. That being said, if you are feeling this a few things I might suggest are; a light snack on the way to the gym such as an apple and a handful of nuts or even shake, but seeing as you have 3 I would stick to a whole food.


Looking at your food calculations I would say you need some more carbs. You could probably use the extra calories at 190 and trying to bulk. I see this is also a pretty "clean" diet. Since you are bulking you can afford to eat some calorie rich foods that fit in your macros.

I also see you're eating 6 meals a day. You don't need to worry so much about timing your meals unless you are training for a specific event such as a marathon that requires you to do so. Get your daily macros in.

Hope this helps.

 

[ch3mical]

Thanks for mediating rick

ch3m, I wouldn't worry about not getting a preworkout meal unless you feel tired or "lazy" at the gym. That being said, if you are feeling this a few things I might suggest are; a light snack on the way to the gym such as an apple and a handful of nuts or even shake, but seeing as you have 3 I would stick to a whole food.


Looking at your food calculations I would say you need some more carbs. You could probably use the extra calories at 190 and trying to bulk. I see this is also a pretty "clean" diet. Since you are bulking you can afford to eat some calorie rich foods that fit in your macros.

I also see you're eating 6 meals a day. You don't need to worry so much about timing your meals unless you are training for a specific event such as a marathon that requires you to do so. Get your daily macros in.

Hope this helps.

Thanks for taking a look, I really appreciated it.

I had a diet similar to this previously, but never really saw many results from it. For example, in a year of working out, I gained maybe an inch on each arm. Also my diet wasn't as clean as this one so I gained a bunch of stomach fat as well. It's really frustrating, as I'd like to add as much muscle as possible as soon as possible, so I can begin cutting for the summer.

Anything that you would change in that regard?

 

[guerbear]

Well everyone is different man, can't hurt to try this one out and see if it works for you. If you're worried about a little stomach fat you could lower your fats to around 0.4 to 0.6lb per bodyweight. Right now you are about 0.8, which is a little high if you're looking for lean mass.

I'm also afraid you may have to accept a little bodyfat if you are wanting quick gains. If you are confident in your cut cycle than maybe it's not all that bad

 

[gymjunkie09]

Hey all. Just wanted to get your opinion on my diet here. Most notably, my first couple of meals, since I wake up early at 6:30 am and hit the gym around 7 am, meaning I don't get time for a proper meal before working out.

I've been working out for years, but have never been able to put on much muscle mass. My muscles grow VERY slowly, and I go hard at the gym 4 days a week. I'm hoping my diet will help speed this along, or else I'll have to look into "other" sources.

Meal 1 (8:30 AM) (Post Workout)
* EAS Meal Replacement shake (50 g protein, etc) with 1/3 cup of oatmeal and 1 tablespoon of Flax seed oil.

Meal 2 (10 AM)
* 1-1/4 cup of dry oats mixed with water
* 3 eggs
* Organic brown toast w/ butter

Meal 3 (1 PM)
* 2 cups of green beans, broccoli or any other desired vegetable
* 6-8 ounces of chicken or beef
* Handful of almonds / natural pumpkin seeds

Meal 4 (3:30 PM)
* EAS Meal Replacement shake (50 g protein, etc) with 1/3 cup of oatmeal and 1 tablespoon of Flax seed oil.

Meal 5 (6 PM)
* 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
* 2 cups of green beans, broccoli or any other desired vegetable
* 6-8 ounces of chicken or beef

Meal 6 (8 PM)
* 1 scoops of casein protein powder (around 22 grams), mixed with water and 1/2 tablespoon of flax oil.
* Handful of almonds / natural pumpkin seeds


Food Calculations:
Cals 3413
Fat 159 g
Cholesterol 3074 mg
Sodium 2067 mg
Carbs 188 g
Fiber 34 g
Protein 314 g
Sugars 18 g



Stats
Sex: Male
Age: 26 years old
Height: 6'1"
Weight: 190 lb
Body Fat: 15.5%
LBM: 170 lb


Quick Macros:
Pro: 190
Fat: 152
Carb: 380


Supplements
- Multi-vitamins
- Creatine


Thanks for checking this out, looking forward to your feedback!

Your food sources are pretty solid I would just bump up your calories to around 4000 and raise your protein intake. Your only around 1g per lbs when u should be at 1.5-2. Try a 40/30/30 split that should work well at 15% bf and put some lean mass on ya