making some major changes to my diet

[audiophyle]

Well, I think it's time for me to move away from the hamburger helper diet because i'm becoming a fat ass. Not really, but i'm gaining fat faster than i'd like to be so it's time to clean this diet up and throw out the crap. I made a visit to the grocery store and picked up lots of clean bulking food (my grocery bill was alot cheaper than usual... go figure). Anyways, here's what i ate today. It's a non training day, otherwise everything would be about the same except I'd have a post workout shake thrown in there somewhere. What can i change to make it better??

Meal 1
5 eggs 420 cals
1/2 cup oats 150cals
1 cup milk 80 cals
total: 650cals

Meal 2
4 boneless skinless chicken tenders 200cals
4 slices whole wheat bread 200cals
1 tbs olive oil 120cals
1 cup milk 80cals
2 cups mixed raw veggies (brocolli, cauliflower, carrots) 50cals
total: 650cals

Meal 3
turkey salad 100cals
1 can tuna 150cals
1/2 cup oats 150cals
1 tbs olive oil 120cals
1 cup milk 80 cals
total: 600cals

Meal 4
1 cup mixed raw veggies 25cals
1 can tuna 150cals
1/2 cup oats 150cals
1 cup milk 80cals
1 tbs olive oil 120cals
total: 525cals

Meal 5
16oz lean sirloin steak 600cals
2 potatos 200cals
1 tbs olive oil 120cals
1 cup milk 80cals
total: 1000cals

Meal 6
4 chicken tenders 200cals
2 tbs nat peanut butter 200cals
2 1/2 cups milk 200cals
total: 600cals

GRAND TOTAL : 4025 cals, ~400g Protein, ~300g Carbs ~160g Fat

1 gallon of water per day, and the only supps i'm using are my morning multivitamin and a 250mg cap of ala in the morning.
thanks for any help

 

[Babyfaced Assassin]

Well i know for sure that diet wouldnt work for me
it looks clean cos you're getting good fats, proteins and good carbs
personally mixing fats and carbs doesnt work for me although it does for others

ALso i tend to retain water with dairy and loose cuts (+ too much dairy makes my stomach churn)

But give it a shot, keep a food log, record EVERYTHING from training, body composition and weight and tweak it till u get what u want

 

[audiophyle]

thanks for your reply
Would something like this work better?

Meal 1
5 eggs
1 tbs olive oil

Meal 2
4 chicken tenders
1/2 cup oats
2 cups milk
2 cups veggies

Meal 3
1 can tuna
1 cup oats
2 cups milk
1 cup veggies

Meal 4
1 lb steak
2 potatos
1 cup milk

Meal 5
4 chicken tenders
2 tbs nat pb

Meal 6
4 chicken tenders
1 tbs olive oil

Meal 7
1 can tuna
2 tbs olive oil

 

[jojo77]

that's a lot of goddamn food

 

[Babyfaced Assassin]

audiophile if dairy works for u then cool
is it a bulk or a cut or a maint?
btw i like what you've done to the diet
good luck bro

 

[Deleted member 33117]

Overall, I like it, for a clean bulk. You've included decent carbs, lots of protien, healthy fats and dairy to every meal. You fat intake is about 35% of your total calories, and 400 grams of protien. That will allow for great growth since muscle growth is really determined by fat and protien intake. YOur body can't really use carbs as builing blocks for muscle cells which are primarily composed of protien and lipids (fats). Good at 300 grams of carbs, you understand their role in building muscle. They are needed simply as a fuel source to keep glycogen stores full. Any that are eaten beyond those needs simply become fat when on higher calories.

What would I change? I do NOT like meal 5. Too many calories and high GI carbs (potatoes) are not a good idea. Replace the potates with oatmeal, more milk or yogurt and break it up into two smaller meals, giving you a total of 7 meals.

 

[Deleted member 33117]

I think adding more omega 3's (6 grams of fish oil and a tbs or 2 of flaxseed oil) would be beneficial. Also, if you could add some more raw green vegetables you will get more nutrition and this could help with your gains as well.

 

[Deleted member 33117]

Well i know for sure that diet wouldnt work for me
it looks clean cos you're getting good fats, proteins and good carbs
personally mixing fats and carbs doesnt work for me although it does for others

ALso i tend to retain water with dairy and loose cuts (+ too much dairy makes my stomach churn)

But give it a shot, keep a food log, record EVERYTHING from training, body composition and weight and tweak it till u get what u want

Yes but he is bulking and milk is an extremely anabolic food. Also, dairy products, although they do cause temporary water retention, should not be excluded when cutting. They have been proven to speed up fat loose (this effect is more pronounced in women) on a given number of calories by a signifigant enough amount, in studies, to make it foolish to removed them from a cutting diet. Dairy also seems to inhibit the gain of bodyfat a bit by increase insulin sensitivity, while overeating. Agian, not everyone can tolerate dairy, but for those who can it would be worth their time to eat it.

 

[audiophyle]

thanks alot bbf. So do you think i should add more omega 3's on top of what i'm already eating, or in place of the olive oil? What are your thoughts on mixing carbs and fats?

 

[Deleted member 33117]

I think mixing carbs and fats are a good idea, unless one is trying to maintain a state of ketosis. I think eating carbs without fat (God, please do not let this turn into ANOTHER heated arguement on this subject) is a good way to gain unwanted bodyfat and lower testoterone levels.

You should just replace some of the olive oil with the omega 3's. I don't think you will miss the monounsatured fats from those few grams being replaces. Your diet has a nice solid base of monounsaturated fats to begin with.