any vets that could look this over?

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    kswiss's Avatar
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    any vets that could look this over?


    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



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    anyone?
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    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.
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    Quote Originally Posted by 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.
    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
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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.
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    Quote Originally Posted by 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.
    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
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    Quote Originally Posted by Rodja View Post
    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.
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    Quote Originally Posted by uvawahoowa View Post
    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.

    Quote Originally Posted by kswiss View Post
    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.
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    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.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Quote Originally Posted by Rodja View Post
    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.
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    Quote Originally Posted by bpmartyr View Post
    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.
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    Quote Originally Posted by Rodja

    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
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    Quote Originally Posted by uvawahoowa View Post
    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.
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    Quote Originally Posted by Rodja

    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?
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    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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    Quote Originally Posted by uvawahoowa View Post
    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?
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    Quote Originally Posted by Rodja

    Not for the incomplete proteins.

    For example, do you count individual amino acid supplements towards your daily protein intake?
    Yes
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    Quote Originally Posted by uvawahoowa View Post
    Yes
    Then you really need to re-evaluate your nutrition.
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    Quote Originally Posted by Rodja

    Then you really need to re-evaluate your nutrition.
    Bcaas yield calories, why wouldn't you count them towards macros?
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    Quote Originally Posted by uvawahoowa View Post
    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.
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