Please help with diet (I have researched).

[scoot26]

Looking for some input please to see if I am heading along the right lines.
I weigh 154 pounds at the moment and am pretty lean (9-10% b/fat) and am looking to start bulking up a bit. I know from searching that I should be looking between 15-20 x bodyweight for overall calories so I have based this on 18 x bodyweight (I do have a fairly slow metabolism) and 1.5 g protein per pound at 40/40/20 protein/carbs/fats. (I am presuming these ratios apply to calories and not actual grams of food).

My diet is as follows:

7.00 a.m 50g Porridge Oats, 3-4 apricots, 8g nuts, 50g whey, multi vit, extra vit C.

9.45 a.m (post training) 50g Dextrose, 36g whey.

11.45 a.m 66g Wholemeal pasta, 135g chicken, 8g nuts, a little stir in sauce.

2.15 p.m Same as 11.45 but maybe with rice or tuna instead.

4.00 p.m Meal replacement drink such as Dorian Yates Pro MR.

6.30 p.m 230g (uncooked weight) potato, 135g chicken, portion mixed veg, 8g nuts.

10.00 p.m 125g Chicken, 20g cottage cheese, 8g nuts, 20g Udos oil.

This breaks down to approx:
FAT 50g (480 cals),
PROTEIN 231g -only pure protein, not counting what is in other sources such as porridge, pasta, etc (1200 cals),
CARBS 228g (1128 cals).
This totals approx 2800 cals.


I have based this on the conservative side as I to have a tendency to add bodyfat easily, I know this is unavoidable to an extent but I would like to limit this if poss.
Please feel free to critique, thanks.

 

[6_pak]

In your post workout shake, why are you only having 36g pro/ 50g dex??? Your body can absorb more nutrients following weight training session for several hours versus other times of the day. You should at least have 40-50 whey/ 80-100 dex. Always have a 2:1 ratio of dex/whey.
You should be eating more fruits. The vit. C supp. is good, but i prefer real food.
For your weight you should definitely grow on this diet, keep your fat gains in check, by getting your BF% check periodically, or just go by what you see in the mirror.

 

[scoot26]

In your post workout shake, why are you only having 36g pro/ 50g dex??? Your body can absorb more nutrients following weight training session for several hours versus other times of the day. You should at least have 40-50 whey/ 80-100 dex. Always have a 2:1 ratio of dex/whey.
You should be eating more fruits. The vit. C supp. is good, but i prefer real food.
For your weight you should definitely grow on this diet, keep your fat gains in check, by getting your BF% check periodically, or just go by what you see in the mirror.

Sorry I have not replied sooner but been away from my P.C for a few days.
Thanks for the input, I will shoot for 80g dextrose and 40g whey and add in an orange or banana with an afternoon meal.
I presume I was correct in thinking that the 40/40/20 ratios applied to cals and not actual grams of food?
Cheers again.

 

[cyrex]

on the 40/40/20 thing, that is correct.. cals not grams

 

[JKurz1]

Looking for

My diet is as follows:

7.00 a.m 50g Porridge Oats, 4 apricots, 8g nuts, 50g whey, multi vit, extra vit C. MORE OATS, LESS APRICOTS, AND SWITCH THE WHEY TO EGGS

9.45 a.m (post training) 50g Dextrose, 36g whey.

11.45 a.m 66g Wholemeal pasta, 135g chicken, 8g nuts, a little stir in sauce.

2.15 p.m Same as 11.45 but maybe with rice or tuna instead.

4.00 p.m STICK TO WHOLE FOOD, YOU ARE BULKING.

6.30 p.m 230g (uncooked weight) potato, 135g chicken, portion mixed veg, 8g nuts.

10.00 p.m 125g Chicken, 20g cottage cheese, 8g nuts, 20g Udos oil.
WHATS THE DEAL WITH 8G OF NUTS???? ARE YOU WEIGHING THEM? FORGET IT, JUST EAT EM! GRAB A FEW HANDFULS AND CHOW!
This breaks down to approx:
FAT 50g (480 cals),
PROTEIN 231g -only pure protein, not counting what is in other sources such as porridge, pasta, etc (1200 cals),
CARBS 228g (1128 cals).
This totals approx 2800 cals.


I have based this on the conservative side as I to have a tendency to add bodyfat easily, I know this is unavoidable to an extent but I would like to limit this if poss.
Please feel free to critique, thanks.

SEE CAPS

 

[scoot26]

SEE CAPS

Thanks, I will change these things also but how can you tell me how much fat/protein/cals are in an egg so I can work from there?
Thanks again.

 

[sublime35]

4.5g.Fat 1g.Carb 6g.Prot

 

[sublime35]

68.5 cals but most cartons just say 70

 

[scoot26]

68.5 cals but most cartons just say 70

Thanks, I'll make the adjustments and let you all know my progress in a few weeks.

 

[JKurz1]

well, lets see your new diet