*Dieting Gurus Come On In* Diet Worksheet Check

[SuperShick]

Thanks for looking at my worksheet.

I was hoping you guys could critique my diet right now. Are my partitions correct? Are the foods correct? Am I lacking anything? How can I improve?

Current specs and goals are: 6'0, 180lbs, maybe around 10-11% BF.....I'm doing a bulking cycle right now. I'm trying to eat real clean thus not gaining too much fat. I've been doing this diet for about 2 weeks now and I have seen pretty good gains. I can see my veins a bit more clearly now, especially on my biceps since I've never seen those before.

Here's my diet...dice away =)

Carbs Protein Fat
8amMeal 1 1 Cup of Oatmeal 46 10 6
1 egg white 0 6 0
1 slice of bread 15 5 0
1/2 cup of CC 5 14 0
>>>>>>>> Total 66 35 6 458

10am Meal 2 2 sweet potato 66 4 0
1 protein shake 5 24 0.5
1 slice of bread 15 5 0
>>>>>>>> Total 86 33 0.5 480.5

12-12:30 Meal 3 Wheat Bread Sand 35 25 5
1 salad w/ EVOO 11 1 28
1 egg 0 6 0
>>>>>>>> Total 46 32 33 609

2-2:30 Meal 4 3 slices of bread 45 15 0
3 tbsp PB 6 12 24
1 egg white 0 6 0
>>>>>>>> Total 51 33 24 552

4:04:30 Preworkout 1 cup oatmeal 46 10 6
1 PF shake 0 26 0
1 cup of coffee 0 0 0
1 piece of bread 15 5 0
>>>>>>>> Total 61 41 6 462

PWO 45g Dextrose 45 0 0
45g Maltodextrin 45 0 0
45g of protein 0 45 0
>>>>>>>> Total 90 45 0 540

8-8:30 Meal 7 1/2 cup of CC 5 14 0
2 slices of bread 30 10 0
1 protein shake 5 24 0.5
>>>>>>>> Total 40 48 0.5 356.5



Total Calories 440 267 70 3458

I apologize for the misalignment. I just did a copy and paste from excel. I'm not too sure how to line everything up. I hope it's readable. Let me know what I can do to make it better =) Thanks everyone.

 

[Nathan]

What the hell is wheat bread sand? Sounds delicious.

The diet looks pretty solid to me and most importantly, your total daily calories look to be at a good point. How long is this cycle? My advice is to eat and keep eating - even up your calories a bit after a few weeks and you've made some gains. After about 5-6 weeks of that, ask yourself how you feel. I usually find I'm not as frequently hungry, which I take to be a sign that my body is tired of growing and has shifted gears (probably isn't using the extra calories for growth as readily). So I lower the calories and shed some fat. I think eating clean is a good idea but be careful to accept a little fat while bulking - if you do it right it takes no more than a couple weeks to lose once you start lowering your calories.

 

[SuperShick]

Nathan,

Appreciate your response. Makes me feel better knowing that I'm doing it right. I haven't really set it in stone how long this cycle is going to be, but i was anticipating 5-6 weeks. I should be upping the calories every week? Is that what you're saying?

Definitely understand the fat intake part. I'll take that into consideration. Thanks so much =)

 

[Nathan]

What are you running? That's a short cycle compared to what most people seem to do.

 

[Faizakafez]

i will add my .2 even though nathan is guru himself...


these are the defecinecies i see in your diet..

Meal 1

1 Cup of Oatmeal 46 10 6
1 egg white 0 6 0
1 slice of bread 15 5 0
1/2 cup of CC 5 14 0

there is only 20 grams of protein in this meal i would up the protein a bit and maybe drop the slice of bread...

10 am

i dont see the need for eating two carb sources or at least eating 80 grams of carbs in one sitting.

Meal 4 has no protein source in it.. PB is not considered a protein source... imo

other than that its not bad

i would add some efa in some of the meals.

 

[SuperShick]

questions:

1.) how come peanut butter doesn't count as a protein source? I see MR X have a ANPB diet? I know that's a whole 'nother thing (i.e. cutting) but can I really not eat peanut butter and count it as protein?

2.) What you say two sources in meal 2, is you mean the wheat bread and sweet potatoes right? So I guess 80g of carbs is just too much in one sitting? Maybe I'll switch it somewhere.

3.) EFAs. I figured the monounsaturated and polyunsaturated fats from the peanut butter + EVOO with the salad would be good. Should I be adding in flax oil, etc?

4.) In Meal 1, I'm eating 35g of protein. Oatmeal is 10, egg white is 6, WW bread is 5, and cottage cheese is 14. Is that ok?

Thanks so much for the tips faiz and nathan. Karma for you guys =)

 

[Faizakafez]

questions:

1.) how come peanut butter doesn't count as a protein source? I see MR X have a ANPB diet? I know that's a whole 'nother thing (i.e. cutting) but can I really not eat peanut butter and count it as protein?

2.) What you say two sources in meal 2, is you mean the wheat bread and sweet potatoes right? So I guess 80g of carbs is just too much in one sitting? Maybe I'll switch it somewhere.

3.) EFAs. I figured the monounsaturated and polyunsaturated fats from the peanut butter + EVOO with the salad would be good. Should I be adding in flax oil, etc?

4.) In Meal 1, I'm eating 35g of protein. Oatmeal is 10, egg white is 6, WW bread is 5, and cottage cheese is 14. Is that ok?

Thanks so much for the tips faiz and nathan. Karma for you guys =)

i never looked into the pb diet so im not sure..but me personally i would count it as protien source..a fat source yes

2) yes i meant there is no need to eat the yams and the bread in one sitting i would stick with just the yams..

3) sorry missed the EVO

4) see say i eat 6 cups of oatmeal only in a day.. am i getting 60 grams of protein? tough to say.. me personally when i do my macro's i dont factor in the protein from carb sources... i would add a real protein source in meal one like 1 cup of cc

 

[poysyn]

that diet is pretty solid..eliminating the the high carb meals on a bulk is typically unecessary as it will just cause you to add something somewhere else anyway - carbs are your friend on a bulk, especially if you are running gear.

I would use that diet for a couple weeks and see how it works for you and adjust from there - if you are looking to make it 100% perfect then there is room for improvement (like faizakafez said - just replace the bread with oats, and maybe lower the amount of carbs per meal, and even maybe add another meal if time allows to help space things out)