Need advice on my diet please!

[raze]

Hey guys,

Want to bulk effectively and am in need of some advice. I know it takes time and effort to go over someones diet and provide assistance and am thankfull to anyone who spends the time to reply. Would love to hear from future as well if he has time!

Male
Age - 24
Height - 6'1"
Weight - 207lbs

WATER 2 litres a day

BREAKFAST

Oatmeal, cooked, quick (1 or 3 minutes)
Cal 218 Fat 3.6 Carbs 38 Protein 9.1

2x eggs whole
Cal 167 Fat 12.2 Carbs 1.3 Protein 12.3

Casein protein shake
Cal 110 Fat 0 Carbs 3 Protein 23

1 Cup milk 1% fat
Cal 102 Fat 11.6 Carbs 11.7 Protein 12.8

Table spoon Psyllium husks

Mid Morning (chicken caserole)

Brown rice
Cal 216 Fat 1.8 Carbs 44.8 Protein 5

Chicken breast fried
Cal 480 Fat 20.2 Carbs 0 Protein 70.3

Few mixed vegetables

Lunch (meatloaf)

Ground beef, lean (1.5cup)
Cal 496 Fat 3.2 Carbs 0 Protein 47.1

Oatmeal (1 cup)
Cal 145 Fat 2.4 Carbs 25.4 Protein 6.1

Midafternoon

Steak 400grams
Cal 1002 Fat 59.4 Carbs 0 Protein 109.6

Sweet potato
Cal 103 Fat .2 Carbs 23.6 Protein 2.3

1 tablespoon Psyllium husks

Dinner

Chicken breast (large)
Cal 434 Fat 17.1 Carbs 0 Protein 65.6

White potato roasted
Cal 190 Fat 8.9 Carbs 25.5 Protein 2.9

Pumpkin roasted
Cal 116 Fat 4.4 Carbs 19.9 Protein 2.7

On weight training days a post workout shake of cyto gainer will be used before dinner.
Cal 580 Fat 5 Carbs 79 Protein 54

TOTAL FIGURES EXCLUDING THE SHAKE

Cal 3961 Fat 166.7 Carbs 231.3 Protein 373.5

Protein 39% Fat 38% Carbs 23%

 

[eClenbuterol]

I would suggest you cut the milk out and add 1tbsp. of flaxseed oil 3x/day.

 

[raze]

Not sure on BF percentage, atm can see first ab line and stomach is relatively flat. Using a BMR calculator i have a BMR of 2100.82. Thanks for responses guys, appreciate the help.

 

[raze]

Harris Benedict Equation

Used link from this site, should be harris-benedict formulation

 

[raze]

Ah sorry no i didnt. My bmr is 3256!

 

[future]

Provided you are not overeating I think you have a very sensible NORMAL lifestyle diet. Extremes of keto and carb rotations are helpful for goals but a ZONE for lack of a better term is more lifestyle oriented. Granted I like more protein generally and dairy is so so...but its not bad.

The real issue is do you need that much food for your activity level? Current goals in what this will accomplish?

 

[raze]

Sounds great and thank-you for your time

 

[raze]

Provided you are not overeating I think you have a very sensible NORMAL lifestyle diet. Extremes of keto and carb rotations are helpful for goals but a ZONE for lack of a better term is more lifestyle oriented. Granted I like more protein generally and dairy is so so...but its not bad.

The real issue is do you need that much food for your activity level? Current goals in what this will accomplish?

I am an engine roconditioner (machinist) that is on my feet the whole day mon - fri, gyming 3 - 4 times a week and squeezing 7-8 hours sleep in. With what im consuming now which is roughly the diet i posted above (going shopping shortly to get myself prepared) i have gained 4.4 lbs roughly and lost weight off my stomach over the last 2 weeks. I assume the quick jump in weight is because i used to be 224 lbs before i got sick. So i hope thats a good sign that what im doing is just about right? Goal is to get some real BB shape without packing on pounds of fat. Thanks for responding mate, appreciate you spending the time to reply and love reading your posts all over EF.

 

[raze]

Phate ty for spending the time to help me out! Really appreciate it. Ill start adjusting my diet right away and will let you know how it all goes in the next few months. Thank-you.

 

[joe d]

add whole milk between the meals and drop the casein at breakfast. with the breakfast meal eat more eggs. use the casein right before you fall asleep. milk and eggs has been building the greatest bb'ers since day 1. yet we still get all the dont eat the yolk and dont drink whole milk crap. milk and eggs are the corner stone.

yes i know arnold said he didnt drink milk. but everyone else chugged it all day. try it and see.