Critique my Diet

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    luisfershredd's Avatar
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    Critique my Diet


    Hello guys. I intend to gain some muscle mass, while trying not to put much fat. My stats are 5'9", male, weight as of today is 151 and 9ish% bf. Is it ok or is it a little low?

    My diet is this:
    Here's a sample of my diet for you to critique while i'm taking AP (due to the amount of carbs) (I was on a 1600 cal diet on the cutting phase so I'm gradually increasing the cals)

    Meal 1
    Type Amount Calories Carb Prot Fat
    4 Egg Whites 6 102 1.2 14 0
    1 Whole Eggs 1 75 0.3 6.3 5
    5 cups spinach 150 g 35 5 5 0
    1 slice wheat bread 1 66 12 3 1
    Orange or Grapefruit 1 97 25 2 0
    375 43.5 30.3 6
    grams 174 121.2 54
    49.83% 34.71% 15.46%

    Meal 2 (PWO) Amount Calories Carb Prot Fat

    Protein Shake 1.5 scoop 165 4.50 30 2
    Honey 1 tbsp 64 17 0 0
    Oatmeal 1/2 cup 150 22.5 7.5 3
    379 44 37.5 5
    grams 176 150 45
    47.44% 40.43% 12.13%

    Meal 3 Amount Calories Carb Prot Fat
    Chicken Breast 6 oz 294 0 52.65 7.5
    Brown Rice or 1 cup 155 35 5 1
    Sweet Potato 4 oz 136 31.6 2.1 0.4
    Broccoli 1 cup 46 8.6 4.6 0.1
    Omega 3 2 pills 20 0 0 2.2
    515 43.6 62.25 10.8
    grams 174.4 249 97.2
    33.50% 47.83% 18.67%

    Meal 4 Amount Calories Carb Prot Fat
    Steak 5 oz total 286 1.7 43 11.3
    Baked Potato 6 oz 156 36 3.3 0.3
    Salad (LT) 5 oz total 22 5 0 0
    464 42.7 46.3 11.6
    grams 170.8 185.2 46.4
    42.45% 46.02% 11.53%

    Meal 5 Amount Calories Carb Prot Fat
    Tuna 6 oz 180 1 39 1.5
    Green Beans 8 oz 67 16 1.7 0.05
    Mushrooms 200 grams 56 10 4 0
    Omega 2 pills 20 0 0 2.2
    Beans 90 grams 120 22.5 7.5 0.5
    442.66 49.5 52.2 4.25
    grams 198 208.8 38.25
    44.49% 46.92% 8.59%

    Meal 6 Amount Calories Carb Prot Fat
    Casein Protein 2 scoops 240 8 46 2
    Pineapple 85 g 41 11 0.5 0
    Avocado or 50 g 80 7.5 4.5 1
    Cashews 20g 111 6 4 9
    392 25 50 11
    grams 102 200 99
    25.37% 49.95% 24.69%


    2489.25 994.91 1114.49 379.85
    grams 248.73 278.62 42.21
    40% 45% 15%

    Drink 1.5 gals of water/day + multivit in the morninng + 5g glutamine pre,post, before bed + BCAA pre, post wo.

    Ok so my question is, is this diet okay for a lean mass building? I plan on adding recreate in 3 weeks or so. Is this diet ok for anabolic pump? Please critique as much as you want, willing to accept all comments in order to learn and build muscle.

    Also, in reference to the first question, if AP has given you bloating, what to do?


    Thaks

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    luisfershredd's Avatar
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    No one? Pleas a little constructive criticism?
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    Quote Originally Posted by luisfershredd View Post
    Hello guys. I intend to gain some muscle mass, while trying not to put much fat. My stats are 5'9", male, weight as of today is 151 and 9ish% bf. Is it ok or is it a little low?

    My diet is this:
    Here's a sample of my diet for you to critique while i'm taking AP (due to the amount of carbs) (I was on a 1600 cal diet on the cutting phase so I'm gradually increasing the cals)

    Meal 1
    Type Amount Calories Carb Prot Fat
    4 Egg Whites 6 102 1.2 14 0
    1 Whole Eggs 1 75 0.3 6.3 5
    5 cups spinach 150 g 35 5 5 0
    1 slice wheat bread 1 66 12 3 1
    Orange or Grapefruit 1 97 25 2 0
    375 43.5 30.3 6
    grams 174 121.2 54
    49.83% 34.71% 15.46%

    Meal 2 (PWO) Amount Calories Carb Prot Fat

    Protein Shake 1.5 scoop 165 4.50 30 2
    Honey 1 tbsp 64 17 0 0
    Oatmeal 1/2 cup 150 22.5 7.5 3
    379 44 37.5 5
    grams 176 150 45
    47.44% 40.43% 12.13%

    Meal 3 Amount Calories Carb Prot Fat
    Chicken Breast 6 oz 294 0 52.65 7.5
    Brown Rice or 1 cup 155 35 5 1
    Sweet Potato 4 oz 136 31.6 2.1 0.4
    Broccoli 1 cup 46 8.6 4.6 0.1
    Omega 3 2 pills 20 0 0 2.2
    515 43.6 62.25 10.8
    grams 174.4 249 97.2
    33.50% 47.83% 18.67%

    Meal 4 Amount Calories Carb Prot Fat
    Steak 5 oz total 286 1.7 43 11.3
    Baked Potato 6 oz 156 36 3.3 0.3
    Salad (LT) 5 oz total 22 5 0 0
    464 42.7 46.3 11.6
    grams 170.8 185.2 46.4
    42.45% 46.02% 11.53%

    Meal 5 Amount Calories Carb Prot Fat
    Tuna 6 oz 180 1 39 1.5
    Green Beans 8 oz 67 16 1.7 0.05
    Mushrooms 200 grams 56 10 4 0
    Omega 2 pills 20 0 0 2.2
    Beans 90 grams 120 22.5 7.5 0.5
    442.66 49.5 52.2 4.25
    grams 198 208.8 38.25
    44.49% 46.92% 8.59%

    Meal 6 Amount Calories Carb Prot Fat
    Casein Protein 2 scoops 240 8 46 2
    Pineapple 85 g 41 11 0.5 0
    Avocado or 50 g 80 7.5 4.5 1
    Cashews 20g 111 6 4 9
    392 25 50 11
    grams 102 200 99
    25.37% 49.95% 24.69%


    2489.25 994.91 1114.49 379.85
    grams 248.73 278.62 42.21
    40% 45% 15%

    Drink 1.5 gals of water/day + multivit in the morninng + 5g glutamine pre,post, before bed + BCAA pre, post wo.

    Ok so my question is, is this diet okay for a lean mass building? I plan on adding recreate in 3 weeks or so. Is this diet ok for anabolic pump? Please critique as much as you want, willing to accept all comments in order to learn and build muscle.

    Also, in reference to the first question, if AP has given you bloating, what to do?


    Thaks
    Sorry it's very difficult to read because the numbers are so close together....

    If you're on 278g of carbs per day it's probably not enough. You don't need 248g of protein either. 120g is probably your limit. Take off the cals from your excess protein and add them onto your carbs.....which will give you just over 400g of carbs per day.

    Maybe shoot for even more.....althou the recreate might make that difficult due to it being effective at supressing appeitite.
    •   
       

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