any vets that could look this over?

[kswiss]

Background im 5' 10" 165, I have been lifting for 5 years with the last year or so more serious with 3-5 trips to the gym a week. I have always made sure that im on a sound workout program but my diet was my problem. Iv always been in pretty good shape even with the lack of a good diet, am now wanting to up my weight so hoping this diet I came up with can do the trick. I have a nice 12 week workout planned out to help bulk up. Also idk if it is relevant but I work from 4pm-1am and my work out is going to be from 2pm-3:30pm. I will try to get 7 hours of sleep from 3am-10am. I drink 1g of water daily with added bcaas's, my other supps arnt listed in the diet. Any comments would be appreciated.

3,000 Cal
1.5x165= 250g carbs
1.5-2x165= 248-330g protein

Breakfast 10:30am	Cal	Carb	Protein
8oz skim milk	90	12	8
1/4 cup brown rice	160	35	4
4 whole fried eggs	280	4	24
Meal Total	530	52	36
Pre-workout 1:00pm
8oz grilled chicken breast	220	0	46
1/4 cup brown rice	160	35	4
3/4 cup mixed veggies	60	12	2
Meal Total	440	47	52
Post-workout 3:30-4:00pm
1 scoop whey protein	120	3	24
8oz skim milk	90	13	8
1/4 cup brown rice	160	35	4
4oz grilled chicken breast	110	0	23
Meal Total	480	51	59
Lunch 6:00pm
8oz grilled chicken breast	220	0	46
1/4 cup brown rice	160	35	4
3/4 cup mixed veggies	60	12	2
Meal Total	440	47	52
Dinner 8:00pm
8oz round steak	360	0	24
1/4 cup brown rice	160	35	4
3/4 cup mixed veggies	60	12	2
Meal Total	580	47	30
Snack 11:00pm
8oz grilled chicken breast	220	0	23
2 hard boiled eggs	140	2	12
Meal Total	360	2	35
Pre-bed 1:00-2:00am
2 scoops whey protein	240	6	48
1/2 cup low fat cottage cheese	80	6	12
Meal Total	320	12	60
Daily Total	3156	258	324

​

 

[kswiss]

anyone?

 

[jerrysiii]

Your breakdown isn't showing up right on the phone app many of us use. But from what I can read, it looks pretty good. Try to get your sleep and adjust calories up or down as need -- but not more than once per week.

 

[Sean1332]

Your breakdown isn't showing up right on the phone app many of us use. But from what I can read, it looks pretty good. Try to get your sleep and adjust calories up or down as need -- but not more than once per week.

click on his post like you would to quote/reply to it and you'll be able to view the text w/ the app

your diet looks pretty good tho, I normally run carbs slightly higher than protein or depending on the workload, you can always tweak those adjustments

 

[Rodja]

Any reason why you're not tracking fats with this? Also, ignore trace "protein" that is in veggies and grains since they're incomplete and your numbers on brown rice may be off. I don't think 1/4C dry measure has 35g of carbs in it.

 

[uvawahoowa]

Any reason why you're not tracking fats with this? Also, ignore trace "protein" that is in veggies and grains since they're incomplete and your numbers on brown rice may be off. I don't think 1/4C dry measure has 35g of carbs in it.

Should you really ignore protein content from incomplete sources when counting towards your macros? I get >60g daily from incomplete sources like veggies and grains, this accounts for a large bulk of my daily protein that I am for

 

[kswiss]

Any reason why you're not tracking fats with this? Also, ignore trace "protein" that is in veggies and grains since they're incomplete and your numbers on brown rice may be off. I don't think 1/4C dry measure has 35g of carbs in it.

60
my reason for not having the fats listed is because their is an insignificant amount of bad fats and any lack in good fats will be gained from a supp. Also according to the long grain brown rice that i have, the package shows at 1/4 cup uncooked has 160 cal and 35g carbs. Last i believe that even witihout counting the incomplete proteins my protein intake is over the 1.5g/Ib.

 

[Rodja]

Should you really ignore protein content from incomplete sources when counting towards your macros? I get >60g daily from incomplete sources like veggies and grains, this accounts for a large bulk of my daily protein that I am for

I ignore incomplete proteins in my total macro count for protein.

60
my reason for not having the fats listed is because their is an insignificant amount of bad fats and any lack in good fats will be gained from a supp. Also according to the long grain brown rice that i have, the package shows at 1/4 cup uncooked has 160 cal and 35g carbs. Last i believe that even witihout counting the incomplete proteins my protein intake is over the 1.5g/Ib.

You really missed my point here. Fats are just as important as any other macro and should be tracked and treated the same way. Despite the crap rhetoric that is repeated in magazines, fats should not be as low as many people think.

 

[bpmartyr]

Looks a little low of fat for my tastes but otherwise good. Maybe add some avocado, almonds, add butter to rice/veggies and perhaps substitute some chicken breast for salmon, steak, chicken thighs etc.

 

[kswiss]

I ignore incomplete proteins in my total macro count for protein.



You really missed my point here. Fats are just as important as any other macro and should be tracked and treated the same way. Despite the crap rhetoric that is repeated in magazines, fats should not be as low as many people think.

ok thanks man, I will chart up my fats with this and see where im at. What would be a good amount? so i can change up my diet to get them in.

 

[kswiss]

Looks a little low of fat for my tastes but otherwise good. Maybe add some avocado, almonds, add butter to rice/veggies and perhaps substitute some chicken breast for salmon, steak, chicken thighs etc.

working on getting the fat up, first time really trying to get on a good diet, the reason for so much chicken is the hole in my pocket I work to be broke lol but thanks I will def try to change it up a bit. Getting sick of having the same thing was the first thing I thought of.

 

[uvawahoowa]

I ignore incomplete proteins in my total macro count for protein.

You really missed my point here. Fats are just as important as any other macro and should be tracked and treated the same way. Despite the crap rhetoric that is repeated in magazines, fats should not be as low as many people think.

I don't understand why though, just to make certain you hit your macros? Incomplete proteins combine to make complete proteins if you eat a wide variety of foods

 

[Rodja]

I don't understand why though, just to make certain you hit your macros? Incomplete proteins combine to make complete proteins if you eat a wide variety of foods

You're making the assumption that they align properly to make a complete protein and also that they provide a balanced ratio.

 

[uvawahoowa]

You're making the assumption that they align properly to make a complete protein and also that they provide a balanced ratio.

Yes that's the assumption I'm making based on the premise that one eats a wide variety of foods. Fair assessment or no?

 

[MuscleGauge1]

Why not incorporate other sources of carbohydrates. You list brown rice, but why not sweet potatoes, oatmeal, whole wheat pasta, or even quinoa???? Also give yourself more variety on protein sources as well and be sure to get your green vegetables in too!

Sent from my iPhone using Forum Runner

 

[Rodja]

Yes that's the assumption I'm making based on the premise that one eats a wide variety of foods. Fair assessment or no?

Not for the incomplete proteins.

For example, do you count individual amino acid supplements towards your daily protein intake?

 

[uvawahoowa]

Not for the incomplete proteins.

For example, do you count individual amino acid supplements towards your daily protein intake?

Yes

 

[Rodja]

Yes

Then you really need to re-evaluate your nutrition.

 

[uvawahoowa]

Then you really need to re-evaluate your nutrition.

Bcaas yield calories, why wouldn't you count them towards macros?

 

[Rodja]

Bcaas yield calories, why wouldn't you count them towards macros?

You're talking about something different at that point. Although amino acids contain calories, they are not a protein.