Eggs as only fat source? My full diet listed

Mx1x1

Mx1x1

New member
I eat the same meals every day and my only fat I get is from the 10 eggs and the little olive oil I use to cook

I feel great but I'm wondering if it's going to harm me in any way

My full diet:
--Breakfast:
• 250g Oats
• 36g Whey

--Lunch + Dinner (I eat twice from this):
• 250g Parboiled rice
• 100g Mountain lentils
• 10 Eggs (with yolk) of the best quality I can get
• 500g Veggies

(on a bulk btw)
 
That is enough food to bulk on?

I understand the need for keeping things simple sometimes for compliance and to keep food costs down (and hopefully the veggies are varied from time to time), but it probably isn’t ideal from a micro nutrient standpoint to have some variety (again the veggies are eating could be doing the heavy lifting here).

For your original question I don’t think it’s ideal for pretty much all your fats to come from eggs, but if you are finding this convenient I’d at least try to get some Omega-3s in via algae or fish oil.
 
Resolve10 said:
That is enough food to bulk on?

I understand the need for keeping things simple sometimes for compliance and to keep food costs down (and hopefully the veggies are varied from time to time), but it probably isn’t ideal from a micro nutrient standpoint to have some variety (again the veggies are eating could be doing the heavy lifting here).

For your original question I don’t think it’s ideal for pretty much all your fats to come from eggs, but if you are finding this convenient I’d at least try to get some Omega-3s in via algae or fish oil.
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First off, thanks for the detailed answer!

Yes. I'm gaining muscle while staying lean and I keep progressing in lifted weights too. The only thing I'm worried about is if my diet could be bad for my health in the long run. I don't mind eating the same every day. I have a different meal like once a week or every 2nd week as a treat

Got 2 veggie mixes (frozen veggie bags) I combine for my micros + supplementing magnesium, zinc, creatine, vitamin c, d3 and k2. Got multis ready but rarely take them

Also on a big stack of natty anabolics and other supps like a gram of Urolithin-B per day

Will consider adding in cashews for more calories and to have a different fat source + adding omega 3s back in. Thank you!
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In the attached image you can find my diet with all numbers

Formatted as follows:
amount of food - food - calories - protein - carbs - fat

3364 calories / day
 

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Ok that all sounds pretty good actually, I am not used to foods in g measurements and plugged this in while having morning coffee. I must have plugged in cooked which would easily make the numbers much lower, so with your actual numbers things look much more appropriate.

No major issues then with what you are doing. I eat the same things pretty much non-stop too, but will rotate more with the seasons based on what is fresh/on sale/available. As long as you are crushing those veggies (and maybe rotating some fruits in too) you should be pretty set. If you aren't varying the protein sources or getting something like fish in every so often, then ya adding some Omegas through supplementation or other unsaturated fat sources could be beneficial in the long term too.
 
I’m seeing 60+g of fat for a fairly moderate sum of total calories. For the natural lifter, fats are much more important, but this should definitely still be enough for overall health. Anything higher would purely be a matter of preference over eating the carbs you do.

The other issues with the diet have already been discussed with some good realistic potential solutions. Rotating things in and out periodically is always a good idea, even if 80% of its static. Buy yourself a cheap piece of steak or make some pork chops twice a week instead of eggs at dinner, or use a pound of ground beef instead of eggs one day, trade a little oats for some fruit occasionally, rotate the veggies some.

I would still consider adding a multi with lunch. Fairly static diets, even ones full of healthy nutritious food, are still prone to have some nutritional holes somewhere that don’t get addressed. Life Extension One Per Day covers a lot of things like Selenium, Iodine, Zinc, A, C, E, the Bs with absorbable forms, etc, if you’re not confident in the brand you already have.
 
Thank you all for your answers! Will take your advice and add omega 3s, cashews, take my multi and rotate some food a little, eating more beef here and there
 
Well a bit late jumping in this thread but I would suggest almonds over cashews, still good fat but a better nutritional profile. Also, if you could get a lipid panel that might be helpful just to keep an eye on LDL vs HDL there is still debate on whether the cholesterol in eggs contributes to blood cholesteral and lipids. Labcorp will run that out of pocket if you don't have a doc or want to keep that out of your doc's eyes. Much respect on the simplicity, I usually create a base of 4 meals and and add or subtract from the portions to hit target macros.
 
ironviking said:
Well a bit late jumping in this thread but I would suggest almonds over cashews, still good fat but a better nutritional profile. Also, if you [...]
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Thanks for your advice! Will check almonds out and include them in my diet.
I really should see the doc more often. Never did a single blood test to this date (I'm 30 now). I'm curious about all my values and will check them soon

Thanks, your meal-plan sounds good too. More flexible than mine
 
Another thing is to make sure as you increase in bodyweight increase in calories as well. Staying lean is important but on a bulk expect to gain some fat. There are a lot of metabolic rate calculators online that are pretty decent which can help you figure out a target calorie range. On a bulk I shoot for maintenance + 500 kcals per day and recalculate about every ten days with new bodyweight numbers. A pound per week is right about what you want to gain. You might already be doing this but I thought it was worth mentioning, a mistake I made and I see a lot of other people making is not readjusting caloric intake in either a bulk or cut.
 
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