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.
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
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 appOriginally Posted by jerrysiii
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
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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 forOriginally Posted by Rodja
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.
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.
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 foodsOriginally Posted by 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?Originally Posted by Rodja
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!
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YesOriginally Posted by Rodja
Bcaas yield calories, why wouldn't you count them towards macros?Originally Posted by Rodja