My work day diet roughly (please critique)

  1. New Member
    the42nd's Avatar
    Join Date
    Apr 2005
    Age
    34
    Posts
    56
    Rep Power
    145
    Level
    7
    Lv. Percent
    40.56%

    My work day diet roughly (please critique)


    Alright hears my diet for five days a week. My main goal is bulking, while staying healthy. My maintenance calories adjusted for working out and work is around 4000cals. Any insight is welcome. I'm always looking for new eating tips.
    9am- 2 cups oatmeal + scoop of protein(24g prot), banana
    11am- pre-workout shake (24g prot +30g maltodextrin)
    1pm- post-workout shake (30g prot + 50g maltodextrin)
    2pm- Peanut Butter Sandwich, whole wheat bread, glass of milk
    3pm- can of tuna, apple
    5:30pm- new york steak, brocolli
    7pm- 2 fish tacos
    9pm- chicken breast or salmon, with spinach or pasta
    10:30pm- Natural yogurt w/ granola
    12pm- peanut butter or protein shake

  2. Board Supporter
    Rage (SoCal)'s Avatar
    Join Date
    Aug 2005
    Posts
    1,928
    Rep Power
    1077
    Level
    32
    Lv. Percent
    35.27%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by the42nd
    Alright hears my diet for five days a week. My main goal is bulking, while staying healthy. My maintenance calories adjusted for working out and work is around 4000cals. Any insight is welcome. I'm always looking for new eating tips.
    9am- 2 cups oatmeal + scoop of protein(24g prot), banana
    11am- pre-workout shake (24g prot +30g maltodextrin)
    1pm- post-workout shake (30g prot + 50g maltodextrin)
    2pm- Peanut Butter Sandwich, whole wheat bread, glass of milk
    3pm- can of tuna, apple
    5:30pm- new york steak, brocolli
    7pm- 2 fish tacos
    9pm- chicken breast or salmon, with spinach or pasta
    10:30pm- Natural yogurt w/ granola
    12pm- peanut butter or protein shake

    For your post workout meal it should be something high in protein and low gi carbs. If you could have your 5:30 meal at 3pm or even 3:30pm, this may be better for nutrient partioning.

    Also, what kind of breakdown are you looking at in terms of % of protein, carbs, fat?

    It wouldn't hurt to bump your post workout protein intake to 50 grams.

    It makes more sense to me to include oats pre-workout rather than malto.

    Some are going to tell you to drop the Malto and use some sort of oats, veggies, etc. Personally I'm a fan of Dextrose post-workout.

    I'd also suggest using Fish-oil at 6 grams ED (at least).

    Considering what time you go to sleep, having granola at 10:30 may not be the best choice. If you could have some sort of solid food thats high in protein like chicken breast, it may help with catabolism during sleep as the digestion would be slower than something like a shake (even with PB)

    I like the fact that you are eating so often, thats really good.


    That is about it I can think of right now, I'm sure others will have better advice.

    It be of great benefit if you posted information about yourself. Workout history/regiment, supplements, height, etc.
  3. New Member
    the42nd's Avatar
    Join Date
    Apr 2005
    Age
    34
    Posts
    56
    Rep Power
    145
    Level
    7
    Lv. Percent
    40.56%

    Thanks for the input. that's exactly the kind of fine-tuning i'm looking for.
    Here's a few more stats:

    6'3"
    203.lbs
    9%BF
    25yrs old

    Weightlift 3-4 days a week.
    Boxing twice a week.

    My occupation is as a bartender, so i'm always up a little later. I 'm looking for a 40/50/10 or a 40/40/20 split. I seem to respond well to high carbs.

    Supplementation:
    Fish Oil(around 3g a day, but I'm going to up it)
    ZMA
    Twinlab Multi-vitamin
    B-Complex

    That's about it.
    •   
       

  4. Board Supporter
    Rage (SoCal)'s Avatar
    Join Date
    Aug 2005
    Posts
    1,928
    Rep Power
    1077
    Level
    32
    Lv. Percent
    35.27%
    Achievements Activity ProPosting Pro

    You may want to keep the fat above 10% during your bulk.

    Also, since you say that you respond well to carbs, make sure to bump carbs and possibly protein intake on lifting days....

    Good stats btw, at 203lbs and 6'3" I can see how you would need the bulk. I'm thinking you'll have a very successful bulk if you keep your diet on point. Good luck.

    Of course everything will need to be adjusted as time progresses and you see the effects of your diet.

Similar Forum Threads

  1. Replies: 9
    Last Post: 03-09-2012, 02:10 AM
  2. Replies: 14
    Last Post: 04-06-2009, 09:19 PM
  3. Replies: 2
    Last Post: 05-11-2006, 01:02 AM
  4. Yet another Diet check, please critique
    By J_MAN in forum Weight Loss
    Replies: 15
    Last Post: 03-28-2006, 03:34 PM
  5. Replies: 7
    Last Post: 02-23-2003, 10:59 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in