40 in 12's nutrition-please critique

40 in 12

New member
I am 6'2 165 lbs and im ripped....i want to put on around 35 lbs this year and hopefulyl hit 200 by this time next year...would any of you mind critiquing my diet?


Breakfast: 6am
Oatmeal 300 calories
60 grams of whey protein 300 calories
two tall glasses of water
total: 600 calories, 60 grams of protein

meal two: 9:45
one cup of milk 100
40 grams of whey protein 200
2 spoonfuls of peanut butter 200
two tall glasses of water
total 600 50 grams of protein

Meal Three:12:00
Salmon 500 calories
leafy green stir fry 200 calories
2 glasses of water
total 700 calories, 60 grams of protein

meal Four pre workout 3pm
a cup of cottage cheese 300 calories
strawberries or apples 300 calories
two tall glasses of water
total 600 calories 40 grams of protein

One hour before workout down 3 tall glasses of water.

workout 4pm(1 hour)

meal four post workout meal
sugar ( punch ) 500 calories
40 grams of whey protein 200 calories
3-4 tall glasses of water
total 700 calories, 40 grams of protein

Meal Six
cup and a half of cottage cheese 400
strawberries 300
total: 700 calories, 60 grams of protein

Supps being: creatine, glutamine, whey protein and ZMa..and perhaps weight gainier
 
Alright man, looks good....to start out with go to this link, download the program real quick and this tool with be your diet life saver....


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Punch in all the info and it will give you your Basal Metabolic Rate (maintainence calories). This is the number of calories you need to eat each day day to maintain your current weight. So after you get that number, report back and then the fun begins.....Also, here's 2 links to a couple kick ass recipes for bulking, one for a homemade real replacement weight gainer and another for Wardog's bulking brownies (both very simple to make and costs maybe $1.00 a day.)

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I couldnt find the homemade weight gainer recipe, so here it is:

15 oz milk
2 scoops natural peanut butter
2 scoops protein powder
1 tblspoon flax oil
1/3 cup crushed oatmeal

-Mix it all up with a hand blender it it actually tastes very good.....and will pack on the mass for sure. As for your diet, I will put in bold some changes I would make:


40 in 12 said:

Breakfast: 6am
Oatmeal 300 calories
60 grams of whey protein 300 calories
(Try only 1 scoop of whey in a large glass of milk, whey
s fast absorbing, so it doesnt make an ideal meal replacement
two tall glasses of water
total: 600 calories, 60 grams of protein

meal two: 9:45
one cup of milk 100
40 grams of whey protein 200 (Once again, replace this whey shake with a can of tuna and an extra glass of milk)
2 spoonfuls of peanut butter 200
two tall glasses of water
total 600 50 grams of protein

Meal Three:12:00
Salmon 500 calories
leafy green stir fry 200 calories
2 glasses of water
total 700 calories, 60 grams of protein
Pretty nice meal here

meal Four pre workout 3pm
a cup of cottage cheese 300 calories Cut this down to maybe 1/2 cup, 40 grams of protein per -workout, casein or not, isnt good for the stomach or the intensity you need for a heavy workout. You want 1 gram of carbs per .5 pounds of bodyweight 1 hour pre-workout. So you want about 83 grams of carbs 1 hour before you workout. Simple carbs make up 25% of the ratio and complex carbs make up the other 75%.
strawberries or apples 300 calories
two tall glasses of water
total 600 calories 40 grams of protein

One hour before workout down 3 tall glasses of water.

workout 4pm(1 hour)

meal four post workout meal
sugar ( punch ) 500 calories
40 grams of whey protein 200 calories
3-4 tall glasses of water
total 700 calories, 40 grams of protein

Meal Six You want this to be your biggest caloric meal of the day. Your body is going to feed the most off this meal, so give it a nice amount of protein and a nice amount of carbs and fat as well, we'll have to work on the post workout meal
cup and a half of cottage cheese 400
strawberries 300
total: 700 calories, 60 grams of protein

Supps being: creatine, glutamine, whey protein and ZMa..and perhaps weight gainier

As for supplements, for bulking, drop the glutamine, it just wont absorb in a high caloric diet. Add liver tabs or a multi vitamin and flax oil. ZMA- only use it if you have it, Im not a fan of it. Drop the weight gainer, you have a homemade one now...thats just as good or better. Creatine is nice for bulking.

As for other food choices, your carbs are lacking a bit and so are your essential fats. You have salmon so that takes care of a lot of omega 3's, but adding flax oil will help your body as well as give you some very good calories. Yams, brown rice, pasta, etc are very good sources of complex carbs, use these to your advantage. An extra can of tuna here and there also will help you reach your target caloric intake. I'll be back later to answer questions after I get off work....the other guys here are awesome too and we'd appreciate their opinions also.
Click to expand...
 
liking your breakdown yj. 40n12's, you have a solid foundation here with your meals. (spreading it throughout, providing good amounts of protein per sitting...even though some may be overdoing it, yes, you do need more complex carb source. frutis and vegs amount decent, im glad i didnt see like 5/6 meals protein source coming from powder esp. after i saw your first two meals being whey... cottage cheese is a fine source of protein/aminoacids but vary your protein sources throughout. change it up often on...give your body a whole spectrum of protein quality. eggs are great, chicken of course, lean redmeats(you got your coldwater fish but meat is nice too). YJ mentioned the essential fattyacids...need them. (since you're wanting to bulk up my friend, cook with e.v.olive oil...get them monounsatureds in there....pb a fine choice (i go through the 5lb Adams PB once every 3 weeks....ouch).

supplementation: again, YJ beat everyone to it. pretty good advice he laid out for yall. not only wont glutamine absorb as well in a high calorie diet, but you gonna be getting plenty from your whole foods and powders. YJ loves them livertabs...ha, havent supp them yet myself but you gonna only hear good things about em. multi should really be an essential...vit C is close to essential as a vitamin can get. dont need to think about other supps...the standard protein powder, vitamins/liver tabs, creatine will do you fine. WHere is your post workout sugar coming from? if its not dextrose, maltodextrine, a combo of both, some honey with the previous two....change it up. avoid table sugar and fructose. Sage
 
wow guys that great, thanx for all your help, i was actually considering changing the salmon at 12:00 for turkey or another kind of meat.and change up the greens once ina whiel keep things interesting

As for the postworkout, you were saying i should mix dextrose, malodextrin and honey all together? i could do that, but where could i get malodextrin and dextrose locally...local chemist?
meal


i g2 bounce. ill be back to ask more ?'s

thanx guys peace

40 in 12
 
I prefer and I think regualr ol' dextrose is fine. If you live near a brewery, they'll have dextrose for sale. I heard you say you cant order off line because you're 18 and dont have a credit card, but dextrose is VERY cheap so if you can find it, stock up.
 
no you do not. if choosing one, dextrose(corn sugar) is the way to go. if you cant find it at a near by brewery or dont have one near by, go to your local natural foods store and look for NOW FOODS products. they have a 2lb bag (will probably only last you 10-15 workouts, depending on your carb intake but its like 2-3 bucks.) the maltadextrine is a complex source of carb and has less insulin affect than the dextrose has. the idea behind taking a mix of the two is to spike your insulin up in "various" times, so the protein you take along with it (or shortly after) would digest and be put to use evenly spaced. If obtaining the latter is a problem, you def. be good with the dext, the honey, i take more for antioxidant use than an insulin booster. I just like taking maybe 40/40/10 split of the three to get all them good post workout carb source in. but hey, you gonna be getting the same benefits from 100% dextrose.
 
Personally, I don't think you need too much more critique. YJ knows his **** very well. Using his formula, I went from 173 to a current 200 lbs. in about 4 months. And Sage added in some good stuff also :) Use the advice at hand and start growing like a weed.
 
Good, keep us posted on your progress. Also, don't forget to adjust you diet every couple of weeks as you keep gaining weight. You're going to have to keep packing on the cals to keep your weight growing. Have fun.
 
ill keep you updated every couple weeks on my progress:D and bump to raising the calories every couple weeks ...i hear ya...peace man
 
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