Oh gods of food, help me with my diet.

[pmd287]

Hey guys hows it going, I need some definite diet critiquing, and i know this is the place to get it.

Ok to start off my TDEE is suggested at= 3,039 calories a day
I am 5'10 140 and 20 years old
I have been lifting for awhile, about 2 years, but didn't see gains for quite some time due to injuries, and just not really understanding the amount of food i needed to consume and how strictly i have to regulate that.

My diet right now is pretty similar for the day, but the time will shift on the weekend as i take the opportunity to sleep later.

Morning shake: 7:30
2 scoops ON whey

First Meal: 10:00
If i can come home it will be
2oz of whole wheat pasta
8 oz of ground chuck
otherwise it will be more like
two breakfast tacos, and a larabar

Second Meal: 12:30-1:00
8 oz ground chuck/ or 4 oz ground bison
2oz whole wheat pasta

Post Workout Meal: 3:45
2 scoops ON whey protein
1 scoop Lemon Lime Gatorade Mix
1 Banana

4th Meal: 6:00
Half Chicken/ 8 oz of chicken
if 8 oz of chicken, 2oz whole wheat pasta

5th meal: 8:30
4-6 oz of ground bison, maybe 8 oz of chicken

Bedtime meal: 11:00
3 Eggs
Egg whites, just kind of eye it out never paid that close attention to ounces
2 cups 2% milk

Overall i consume from 3600-3800 calories a day, and its been working for getting stronger and gaining weight, i just want a stricter regiment
I get about 300 grams of protein a day, but i know im eating too much fat, and cholesterol. I have been putting on fat rather quickly and i'd rather not do that because it all collects on my stomach, and im pretty skinny so it looks funny.

If anyone has any diet suggestions that contain about 3600 calories or suggestions to alter, it would be much appreciated.
I just got into the eat big to get big thing, but i'd like to eat cleaner, and more regimented.

 

[cobracock1979]

First of all - your very light for your height, suggesting you are ecto. Forget 3000 cals, you need to eat a LOT to grow!!! Try 4 or even 50000 cals if you can - you will not regret it.

Add 100g powdered oats to your whey shakes, its a very easy source of cals.

aDD IN MORE GOOD FATS (NUTS, FISH, FLAX, OLIVE OIL ETC). For clean carbs eat sweet potatoe, noodles, brown rice, wholewheat pasta. Ie morning shake 100g oats+50g whey+ 50g peanut butter.

Go to fitday.com - eneter all the foods you eat+ weight and it will give you a breakdown of cals/ macro's etc, I find it essential.

Your bedtime meal should contain fats + slow releasing protein, ie casien or at least 6 egg whites.

Bro, upto you but from what I can tell 5000 clean cals would do you the world of good. Shoot for at least 4000, you can add some LI cardio PWO id your gaining a little mush.

I posted my diet in this forum recently take a look, its very clean. I shoot for 3700 clean cals for a slow bulk, but Im on AAS

 

[hondas2k666]

Hey guys hows it going, I need some definite diet critiquing, and i know this is the place to get it.

Ok to start off my TDEE is suggested at= 3,039 calories a day
I am 5'10 140 and 20 years old
I have been lifting for awhile, about 2 years, but didn't see gains for quite some time due to injuries, and just not really understanding the amount of food i needed to consume and how strictly i have to regulate that.

My diet right now is pretty similar for the day, but the time will shift on the weekend as i take the opportunity to sleep later.

Morning shake: 7:30
2 scoops ON whey

First Meal: 10:00
If i can come home it will be
2oz of whole wheat pasta
8 oz of ground chuck
otherwise it will be more like
two breakfast tacos, and a larabar

Second Meal: 12:30-1:00
8 oz ground chuck/ or 4 oz ground bison
2oz whole wheat pasta

Post Workout Meal: 3:45
2 scoops ON whey protein
1 scoop Lemon Lime Gatorade Mix
1 Banana

4th Meal: 6:00
Half Chicken/ 8 oz of chicken
if 8 oz of chicken, 2oz whole wheat pasta

5th meal: 8:30
4-6 oz of ground bison, maybe 8 oz of chicken

Bedtime meal: 11:00
3 Eggs
Egg whites, just kind of eye it out never paid that close attention to ounces
2 cups 2% milk

Overall i consume from 3600-3800 calories a day, and its been working for getting stronger and gaining weight, i just want a stricter regiment
I get about 300 grams of protein a day, but i know im eating too much fat, and cholesterol. I have been putting on fat rather quickly and i'd rather not do that because it all collects on my stomach, and im pretty skinny so it looks funny.

If anyone has any diet suggestions that contain about 3600 calories or suggestions to alter, it would be much appreciated.
I just got into the eat big to get big thing, but i'd like to eat cleaner, and more regimented.

i suggest you eat more. your first meal of the day is just a shake. i wouuld suggest taking the shake then off to the next meal and count that as 1 meal. up the portions of pasta to 4-6 oz (dry weight, 2 oz is 1 serving). toss the gatorade pst workout, the banana is fine (i usually eat 2). the next meal, i would consume 30-60 minutes after your postworkout shake. eat carbs in every meal except the last one, you wont get fat. i personally consume a lot of carbs after workout and reduce the portions of carbs every meal. for example after my pwo shake

1 hour later 8oz(dry) pasta, thats 4 servings

2 1/2 hours later either 6oz of pasta or 3 cups of brown rice or 3 cups of oatmeal

2 1/2 hours later 4oz pasta, 2 cups of brown rice or 2 cups of oatmeal

2 1/2 hours later 2oz pasta, 1 cup of brown rice, or 1 cup of oatmeal

and my last meal is 2 scoops of casein

hope you getthe idea bro. if you're gonna stick with the eggs before bed, eat more then 3 egg whites. 10 whites, 2 whole eggs would do. id drop the milk but thats just me

 

[pmd287]

Thanks for the suggestions, it means a lot. Ill rework my diet tomorrow when i have some time, post it and see what ya'll think.

 

[ajaygill]

rember it doensnt all have to be clean food, when bulking. as long as you get the protien in there your good to go.

 

[needtogetaas]

rember it doensnt all have to be clean food, when bulking. as long as you get the protien in there your good to go.

For a lot of people its not that simple. I hate you god damn ecto's lol

 

[Nomak666]

For a lot of people its not that simple. I hate you god damn ecto's lol

i agree. if i dont eat clean, the weight piles on my stomach and lower back, so i eat clean 24/7

 

[joe d]

you are going to have to eat way more than that if you want to grow. i would try 5000+ cals between 6 i think each meal should have a mininmum of 50g protein and 10-20g of fat. carbs will vary a lot depending on what day and time of day you are eating to much for me to type. google bulk diet. peanut butter and whole milk in a shake is a cood way to add to the shake meal. either way just eat. you dont have to worry about eating all lean healthy foods. just take in the cals. prot. fat and carbs. and you will grow. while your at it eat some pizza and a snicker bar for me you lucky bastard.