My today diet - your opinion ..

[Luciano_]

Hi guys, this is what I've had today.
My stats: 27, 5'9" - ~125 lbs. ~8 bf (this is a guess based on how many veins I can see through my skin!).
I hope everything is well calculated ...

18-May Cal Fat Carb Prot
08:00
1 cup semisk milk 120 4 12.5 8
1/2 cup oatmeal 150 3 25 5

10:45
2 x Ryvita 74 1.4 12.8 2.4
100 gr Cotage 79 2.3 3.8 12
150 gr can tuna 150 1 0 35.2
1 Medium Egg 65.5 4.5 0.5 5.5
1 Egg White 16 0 0.3 3.5

13:20
50 gr boiled rice 174 0.2 38 4.5
350 gr c. breast 373 8 0 70
2 pills Aminoacids 0 0 3.2
1 tbsp olive oil 119 15.5 0 0
2 tomatoes 38 1 8 1
15 ml Soya sauce 15 0 3 0.8
50 gr Cotage 75 1.5 12.5 2.5
50 gr some Sauce 27 0 5.5 1
50 gr Strawberries 16 0 3.8 0.3

16:00
50 gr Rise 174 0.2 38 4.5
75 gr canned tuna 75 1.7 1.9 6
15 ml Soya sauce 15 0 3 0.8
1 cup semisk milk 120 4 12.5 8
1 Egg White 17 0 0.2 3.5

19:00
75 gr can tuna 75 1.7 1.9 6
50 gr Cotage 75 1.5 12.5 2.5
1 tbsp honey 63 0 17.3 0
2 x Ryvita 74 1.4 12.8 2.4
8 Almonds 67 6 2.5 2.5

21:30
250 gr steak grill 325 13.8 0 48
2 pills Aminoacids 0 0 3.2
2 cup green salad 18 0.3 3.2 2
2 tbsp olive oil 238 31 0 0
8 Almond 67 6 2.5 2.5

4 lts of water plus 1 of green tea
1.5 gr of Vitamin C - three takes
Some Zinc and Beta-carotene

Total:
Cal: 2894.5
Fat: 110g 18.62%
Carb: 234g 39.61%
Prot: 246.8g 41.77% (too much for my liber?)

I think that for my stats thats a hell of a lot of calories ...
As you can see I'm not taking any prot suplement, just because I don't have one right now, but I'll buy ... I don't know whats better the traditional Whey or the isolated one, please advice on this.
I don't know about those oils you use to take ...

My today activities were about 4 hs digging in my garden, washing the car, about 1 hour of hand sanding. And doing a lot of research about what I have posted !

Please, give me your opinion about this.

Thanks !!

 

[Millie]

you weigh only 125lbs and you are a guy??

 

[Luciano_]

Hey Millie,
yes, I'm a guy and I've had to face that question many many times ...
I have always weight about 20 pounds less than other guys that look exactly like I do.
I have an answer to that but, to tell you the truth, I don't remember if I invented it or if it came from a doctor.
Maybe is that big round piece of cork between my ears !!
I trained for about 8 month about 7 years ago and now I have been training for about 2 and a half months. During that 7 years break, I did lots of sports but I needed flexibility so pumping was not good at all.

My current size is:
Arms 18" - Waist 36" - Chest 50" - Legs 26" (fuc.. crappie legssss).
As you can see, I am far away from being a muscled monster !
I have taken the measurements right now, so I guess I should add 1 or 2” after training.

I am currently on:
Flat press chest 166 lbs. 2x8, 1x6
Dead lifts: 111 lbs. 2x15 (new exercise for me)
Squads: 222 lbs. 3x12
Pull down: 177 lbs. 1x10, 2x8
Shoulder press: 66 lbs. 2x8, 1x6 (hate this one)
Biceps: 35 lbs each dumbbell. 3x10
Close grip triceps: 66 lbs. 3x8

So, what do you think about the diet I posted?

Cheers!

 

[Luciano_]

2900 cal / 125 lbs = ~23 … I guess that is not good at all ..

by the way, bump !!

 

[Millie]

I assume you are trying to bulk, and in this case your diet looks pretty good for a start, there might be some minor changes that could be made later on.

As far as calories go, it really depends on your metabolism. How many cals do you usually consume in order to maintain?

 

[Luciano_]

Thanks for the reply Millie ..

Well, I do not have an answer to that. I have never made a diet before.
If I have to make a guess, I think I can maintain with about 1800 cal.
So, I think that a 2300 - 2600 cal diet could be a good starting point.
Anyway, I think I must go for some Whey to get more proteins in the same caloric diet.
What do you think I should buy, the traditional Prolab Whey or the Isolated ?
There's a big difference in price there ...

Cheers !

 

[Luciano_]

This diet thing is more complicated than I thought.
Today I manage to get 2300 cal 40/40/20 .. but I got only 182gr of protein and I should be getting about 250 .. damm

 

[Luciano_]

All the stats I post are wrong ..
Je, metric system rulez !