Diet help, need more whole foods

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    Diet help, need more whole foods


    I rely on alot of protein shakes in this diet and it is an increase in calories from a cut diet I used to lose about 20 lbs. recently. Now I am looking to do a clean bulk but I am suspecting the diet relies too much on protein shakes and not enough real foods as well as some other mistakes ie: V-8 juice in place of veggies. Anyway suggestions would be appreciated, here goes: My stats are 6'2" 214 lbs. 18% bf.

    Meal 1

    Bagel, 5 hardboiled eggs (1 w/ yolk, 4 whites only), 1 tbsp olive oil

    Meal 2

    Oatmeal, 1 scoop whey protein

    Meal 3

    Blended protein shake (whey, milk, and egg), bannana

    Meal 4

    1 1/2 cups cottage cheese, 2 slices whole wheat bread, V- 8 Juice, 1 tbsp. olive oil

    Meal 5

    Blended protein shake, bannana

    Meal 6

    Whey protein shake, apple

    Meal 7

    Chicken breast, V-8 Juice, Potato, 1 tbsp olive oil

    Pre workout meal

    Blended Protein, bannana

    Post workout meal

    32 oz. Gatorade, 1 scoop blended protein, 3/4 scoop whey protein, 1 tbsp olive oil

    meal 10

    oatmeal, 3/4 cup milk

    Works out to approx. 3600 cal. 230 gm carb 230 gm pro 114 gm fat.

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    you could throw some fish in there to replace some of the protein shakes. I go to sam's club and buy tilapia, salmon (great for Omega 3's), orange roughy, etc.. and almost all of them you just pop in the oven for 20 minutes and they are good to go. You can precook them, throw them into a tupperware container and have a quick and easy whole food protein meal ready for you.

    I like throwing in some lean steaks too, I do have to admit though, I love me some steak, so I'll make any excuse to eat one.
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    Quote Originally Posted by tattoopierced1 View Post
    you could throw some fish in there to replace some of the protein shakes. I go to sam's club and buy tilapia, salmon (great for Omega 3's), orange roughy, etc.. and almost all of them you just pop in the oven for 20 minutes and they are good to go. You can precook them, throw them into a tupperware container and have a quick and easy whole food protein meal ready for you.

    I like throwing in some lean steaks too, I do have to admit though, I love me some steak, so I'll make any excuse to eat one.
    Salmon sounds good, throw in some steak like you said too. Thanks. What do people think about the Cal and # of meals? Cal about ballpark for my weight and bf trying to clean bulk? Think I will add veggies instead of V-8 (brocholli, etc.)
    Last edited by glipp; 01-24-2008 at 05:31 PM. Reason: mispelled wrong/word
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    Quote Originally Posted by glipp View Post
    Salmon sounds good, throw in some steak like you said too. Thanks. What do people think about the Cal and # of meals? Cal about ballpark for my weight and bf trying to clean bulk? Think I will add veggies instead of V-8 (brocholli, etc.)
    Is there a typo in your macros? It only adds up to 2866 cals.

    While I do think 18% is too high to bulk, if you go ahead with it I think you should cut down on the fruit and gatorade. Maybe something like this:

    Meal 1
    1.25 cups oats
    2 whole eggs
    6 egg whites

    Meal 2
    1 can tuna
    2 slices high fiber whole wheat bread
    1 med. banana

    Meal 3
    1.25 cups oats
    1 cup skim milk
    2 scoops whey

    Meal 4
    1.5 cups sweet potatoes
    6 oz chicken breast
    1 cup broccoli

    Meal 5
    1 cup brown rice
    6 oz sirloin

    Meal 6
    1T heavy cream
    2T natural peanut butter
    2 scoops whey

    Macros:
    Calories: 3575
    Fat: 79g - 20%
    Cho: 357g - 38%
    Pro: 389g - 42%

    -slip
    Last edited by slipd; 01-25-2008 at 07:41 AM. Reason: typo
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    Quote Originally Posted by slipd View Post
    Is there a typo in your macros? It only adds up to 2866 cals.

    While I do think 18% is too high to bulk, if you go ahead with it I think you should cut down on the fruit and gatorade. Maybe something like this:

    Meal 1
    1.25 cups oats
    2 whole eggs
    6 egg whites

    Meal 2
    1 can tuna
    2 slices high fiber whole wheat bread
    1 med. banana

    Meal 3
    1.25 cups oats
    1 cup skim milk
    2 scoops whey

    Meal 4
    1.5 cups sweet potatoes
    6 oz chicken breast
    1 cup broccoli

    Meal 5
    1 cup brown rice
    6 oz sirloin

    Meal 6
    1T heavy cream
    2T natural peanut butter
    2 scoops whey

    Macros:
    Calories: 3575
    Fat: 79g - 20%
    Cho: 357g - 38%
    Pro: 389g - 42%

    -slip

    Maybe I was off a bit, I did adjust this from a cut diet I used and maybe I messed up in adjusting it up. Thanks for the suggestions. Anyone know if there are there any good books out there for putting together a solid diet. You know a book you could use to build a solid maintanence diet, cut diet and bulking diet? I think this would help me. Thanks in advance for any help.
  

  
 

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