Is My Diet Right ???

[nextbigthing]

My statistics :

weight : 165 lbs

height : 5'10''

age : 20 yrs

Experience : 2 yrs

actually i am from India and doing my engineering(B.E/B.Tech) in Computers and go to college daily so don't have much of non-veg everyday
my diet schedule :

8:00 AM
BANANA SHAKE that has:
4 banana
500 ml milk
1 raw egg
1 scoop ice-cream
1 scoop peanut butter
1 scoop Serious Mass

with the shake i take 3 boiled egg white

12:30 PM

Rice + bread + yogurt + pulses

4:00 PM
Bread + cooked vegetable

5:30 PM

boiled potatoes 1 or 2 not regularly

6:00 PM

GYM

7:30 PM
BANANA SHAKE same as in the morning just instead of 1 scoop of serious mass i add 2 scoops

3 boiled egg whites

9:30 or 10:00 PM

Dinner : bread and some cooked vegetable

11:30 PM

1 glass milk

once or twice..a week i have chicken or mutton

 

[future]

Way too many simple sugars.

What are your goals in general to your diet?

 

[nextbigthing]

Sir
I want a gaining diet so that i look huge

 

[roguemonkeyjr]

Too much of a gap between the first 3 meals and where is the meat in here??? and you should have protein before you go to the gym. And eat more before bed

 

[eClenbuterol]

What is your BMR? What is your Macros?

 

[BodyND]

Ok please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your " diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros
MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible
please include the time of when u eat and the time of your workout
also tell me what your workout reg is...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...
if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)
if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)
Total weight x bf in decimel form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..
for example..
i am 6.0 160lbs at 14% bf... so i would multiply 160 by .14
160 – 22.4 =137.6 lean body weight
137.6 / 2.2 = 62.5 lean mass in kg
160 + (21.6 x 62.5) = 1510 TDEE
Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...
you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet for critiquing and finalization...
please include macros and times just as before...

 

[joe d]

here are my thoughts. forget all those fancy number ratios and calculators. try this

eat 6-10 meals per day. split between these meals eat 2.5g protein, 1.5g complex carbs, .5g simple carbs, .25g fat per lb of body weight per day. in addition add a post w/o shake high in whey protein and maybe 20g of sugar. if you dont start gaining add food mostly with proteins. if you start getting fat remove food mostly with carbs then fats. it takes some time but it is the only real way to figure out what you need.

 

[future]

I agree. Simple is the best way to start. Get the habits and establish that...then go from there.

 

[BodyND]

Nice info guys you are right simple is more effective

 

[joe d]

Nice info guys you are right simple is more effective

its not even just that. it definately does make things less confusing but it also prevents you from making a huge mistake in believing that someone or some literature is going to be able to tell you the perfect diet that will carry you through your venture. it doesnt work that way. you do need a basic foundation (like i provided or there are countless others out there) for a start. but that is all you get, a place to start. you will have years of self teaching to do from there. you have to conduct research on yourself and keep logs to be able to develop an understanding of what foods, in what combinations, at what amounts will do for you. that is where so many people fall into the trap that limits their true growth potential. people used to tell me all the time dont eat to many carbs they will put more fat on than anything. i kept feeling so tired until i ate carbs but i limited myself by listening to the trainers and books that told me i needed no more that 400g of carbs per day. i was stuck at about 190lbs at my same 20% bf average that i carry now. when i stopped listening to all the claims from others that they could tell me what i need and started going with my gut and eating enough carbs to be energetic all day (800+g at that time) and i started chugging milk all day (everyone said that would also make me to fat) i started growing better than ever. i put on another 40 lbs still at 20% bf. i was getting acused of using gear left and right and the funny thing was is that i hadnt even considered gear yet. that was in the days where i thought that with hard work and dedication alone with no drugs i could be another jay cutler.