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any vets that could look this over?

kswiss

kswiss

Member
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
[TABLE="width: 500"]
[TR]
[TD]Breakfast 10:30am[/TD]
[TD]Cal[/TD]
[TD]Carb[/TD]
[TD]Protein[/TD]
[/TR]
[TR]
[TD]8oz skim milk[/TD]
[TD]90[/TD]
[TD]12[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD]1/4 cup brown rice[/TD]
[TD]160[/TD]
[TD]35[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD]4 whole fried eggs[/TD]
[TD]280[/TD]
[TD]4[/TD]
[TD]24[/TD]
[/TR]
[TR]
[TD]Meal Total[/TD]
[TD]530[/TD]
[TD]52[/TD]
[TD]36[/TD]
[/TR]
[TR]
[TD]Pre-workout 1:00pm[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8oz grilled chicken breast[/TD]
[TD]220[/TD]
[TD]0[/TD]
[TD]46[/TD]
[/TR]
[TR]
[TD]1/4 cup brown rice[/TD]
[TD]160[/TD]
[TD]35[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD]3/4 cup mixed veggies[/TD]
[TD]60[/TD]
[TD]12[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD]Meal Total[/TD]
[TD]440[/TD]
[TD]47[/TD]
[TD]52[/TD]
[/TR]
[TR]
[TD]Post-workout 3:30-4:00pm[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]1 scoop whey protein[/TD]
[TD]120[/TD]
[TD]3[/TD]
[TD]24[/TD]
[/TR]
[TR]
[TD]8oz skim milk[/TD]
[TD]90[/TD]
[TD]13[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD]1/4 cup brown rice[/TD]
[TD]160[/TD]
[TD]35[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD]4oz grilled chicken breast[/TD]
[TD]110[/TD]
[TD]0[/TD]
[TD]23[/TD]
[/TR]
[TR]
[TD]Meal Total[/TD]
[TD]480[/TD]
[TD]51[/TD]
[TD]59[/TD]
[/TR]
[TR]
[TD]Lunch 6:00pm[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8oz grilled chicken breast[/TD]
[TD]220[/TD]
[TD]0[/TD]
[TD]46[/TD]
[/TR]
[TR]
[TD]1/4 cup brown rice[/TD]
[TD]160[/TD]
[TD]35[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD]3/4 cup mixed veggies[/TD]
[TD]60[/TD]
[TD]12[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD]Meal Total[/TD]
[TD]440[/TD]
[TD]47[/TD]
[TD]52[/TD]
[/TR]
[TR]
[TD]Dinner 8:00pm[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8oz round steak[/TD]
[TD]360[/TD]
[TD]0[/TD]
[TD]24[/TD]
[/TR]
[TR]
[TD]1/4 cup brown rice[/TD]
[TD]160[/TD]
[TD]35[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD]3/4 cup mixed veggies[/TD]
[TD]60[/TD]
[TD]12[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD]Meal Total[/TD]
[TD]580[/TD]
[TD]47[/TD]
[TD]30[/TD]
[/TR]
[TR]
[TD]Snack 11:00pm[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8oz grilled chicken breast[/TD]
[TD]220[/TD]
[TD]0[/TD]
[TD]23[/TD]
[/TR]
[TR]
[TD]2 hard boiled eggs[/TD]
[TD]140[/TD]
[TD]2[/TD]
[TD]12[/TD]
[/TR]
[TR]
[TD]Meal Total[/TD]
[TD]360[/TD]
[TD]2[/TD]
[TD]35[/TD]
[/TR]
[TR]
[TD]Pre-bed 1:00-2:00am[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]2 scoops whey protein[/TD]
[TD]240[/TD]
[TD]6[/TD]
[TD]48[/TD]
[/TR]
[TR]
[TD]1/2 cup low fat cottage cheese[/TD]
[TD]80[/TD]
[TD]6[/TD]
[TD]12[/TD]
[/TR]
[TR]
[TD]Meal Total[/TD]
[TD]320[/TD]
[TD]12[/TD]
[TD]60[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Daily Total[/TD]
[TD]3156[/TD]
[TD]258[/TD]
[TD]324[/TD]
[/TR]
[/TABLE]

​


 
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.
 
jerrysiii said:
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 to expand...

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
 
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.
 
Rodja said:
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.
Click to expand...

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
 
Rodja said:
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.
Click to expand...

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.
 
uvawahoowa said:
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
Click to expand...

I ignore incomplete proteins in my total macro count for protein.

kswiss said:
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.
Click to expand...

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.
 
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.
 
Rodja said:
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.
Click to expand...


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.
 
bpmartyr said:
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.
Click to expand...


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.
 
Rodja said:
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.
Click to expand...

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
 
uvawahoowa said:
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
Click to expand...

You're making the assumption that they align properly to make a complete protein and also that they provide a balanced ratio.
 
Rodja said:
You're making the assumption that they align properly to make a complete protein and also that they provide a balanced ratio.
Click to expand...

Yes that's the assumption I'm making based on the premise that one eats a wide variety of foods. Fair assessment or no?
 
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!

Sent from my iPhone using Forum Runner
 
uvawahoowa said:
Yes that's the assumption I'm making based on the premise that one eats a wide variety of foods. Fair assessment or no?
Click to expand...

Not for the incomplete proteins.

For example, do you count individual amino acid supplements towards your daily protein intake?
 
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