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need a diet critique

Cold

Member
The Cold one needs a diet critique. Alright, some stats. I'm 5'6" and I weigh 170 lbs. My bodyfat percentage is around 14-15%. I have been lifting weights for almost seven years, and have been lifting seriously for three years. My goals are to bulk up, and hopefully not gain too much bodyfat. But the problem is I gain bodyfat pretty easily. So instead of using PH's to help me bulk up, I decided to tweak up my diet a bit. I usualy never combine carbs and fats to stay in the state of lipolisis. Let me know what you guys think. Any suggestions or critiques are welcome so don't hesitate to post!:cool:

Meal one:
1 cup oatmeal
1 chicken breast
1 cup broccoli

Meal two:
8 ounces of Ground Turkey
1 Tbsp of Flax seed Oil
1 cup broccoli

Meal three:
Same as meal two

Meal four (pre workout):
Two bananas or raisins
1 scoop of ATW

Meal five(PWO):
50 grams of dextrose
2 scoops of ATW
5 grams of CEE(maybe)

Meal six:
1 cup rice/oatmeal
1 chicken breast/2 scoops ATW

Meal seven:
8 ounce of 93% lean ground beef
1 tbsp of Flax seed oil

Meal eight:
2 tbsp flax seed oil
1 scoop ATW

Meal nine(if I wake up):
2 cups skim milk
1 scoop ATW

Totals:
Pro-340 Carbs-220 Fats-115 Calories- 3,500 (workout days)
Pro-300 Carbs-110 Fats- 115 Calroies-3,000
 
you have been lifting since your 13?

1) More carbs bro, more carbs from.....

brown rice
wheat
whole wheat pasta
beans

2) too much protein from whey, if your gonna use powder for supping protein use a slow digesting protein like casein.
 
UNDERTAKER said:
you have been lifting since your 13?

1) More carbs bro, more carbs from.....

brown rice
wheat
whole wheat pasta
beans

2) too much protein from whey, if your gonna use powder for supping protein use a slow digesting protein like casein.
Click to expand...

Does All The Pinche Way sell Casein protien? I dont see it on there site.
 
UNDERTAKER said:
just dont. I buy ON stuff
Click to expand...
I use ON whey, Im purchasing the ON Casein Vanilla flavor today 2lb tub from BB.com. Im going to use it as a middle of the night protien shake.
 
UNDERTAKER said:
you have been lifting since your 13?

1) More carbs bro, more carbs from.....

brown rice
wheat
whole wheat pasta
beans

2) too much protein from whey, if your gonna use powder for supping protein use a slow digesting protein like casein.
Click to expand...
Yep, I've been lifting weights since I was 13. It's kinda pathetic that I'm only 170 lbs. Lately work and school are draining all my energy, but I'm gonna try harder to get more work outs in. So should I keep the fats the same and just bump up the carbs? Or lower the fats and increase carbs?
 
Alright, so in meal two I'll change the flax seed oil to 1 cup of oatmeal. I think I'll be ok keeping the turkey there. There isn't too much fat in it, so I won't be combining too many carbs and fats. Meal three will be turkey and flax. For meal eight and nine, I'll try and get some casein protien. So the new totals are:

Pro-340 Carbs-270 Fats-100 Calories-3,630(workout days)
Pro-300 Carbs-200 Fats-100 Calrories-2,900 (non workout days)
 
Cold said:
The Cold one needs a diet critique. Alright, some stats. I'm 5'6" and I weigh 170 lbs. My bodyfat percentage is around 14-15%. I have been lifting weights for almost seven years, and have been lifting seriously for three years. My goals are to bulk up, and hopefully not gain too much bodyfat. But the problem is I gain bodyfat pretty easily. So instead of using PH's to help me bulk up, I decided to tweak up my diet a bit. I usualy never combine carbs and fats to stay in the state of lipolisis. Let me know what you guys think. Any suggestions or critiques are welcome so don't hesitate to post!:cool:

Meal one:
1 cup oatmeal
1 chicken breast
1 cup broccoli

Meal two:
8 ounces of Ground Turkey
1 Tbsp of Flax seed Oil
1 cup broccoli

Meal three:
Same as meal two

Meal four (pre workout):
Two bananas or raisins
1 scoop of ATW

Meal five(PWO):
50 grams of dextrose
2 scoops of ATW
5 grams of CEE(maybe)

Meal six:
1 cup rice/oatmeal
1 chicken breast/2 scoops ATW

Meal seven:
8 ounce of 93% lean ground beef
1 tbsp of Flax seed oil

Meal eight:
2 tbsp flax seed oil
1 scoop ATW

Meal nine(if I wake up):
2 cups skim milk
1 scoop ATW

Totals:
Pro-340 Carbs-220 Fats-115 Calories- 3,500 (workout days)
Pro-300 Carbs-110 Fats- 115 Calroies-3,000
Click to expand...

Drop the Whey except pre/post. Replace the dextrose with 2 cups of nonfat milk and 1/2 cup oats or 1 cup lentils. Replace the flax oil with ground flax seed. Ditch the 93% lean ground been and replace with a meat that doesn't have ~30% of its calories from fat (mostly saturated). Add more veggies to all meals (this should be easy bro, lets you be more creative and will make your food taste better). I'm a big fan of both black beans and lentils as a variety item. Also, get some cottage cheese in there before bed (any other time is good too, with a little fruit it tastes great).

There's some calculation out there that factors in daily activity level along with BMR to determine required daily calories for weight gain/weight loss and it serves as a decent starting point, find that calculation and add 500 to what it says you need to start, then track your weight gain over the course of a week, and add about 250 cals/day to your diet each week till you get to ~1lb/week gain. If you start stalling out start adding calories again...

I also eat oreos and ice cream every day, and wash it down with jack&coke. I find it works for me but whatever floats your boat bro.
 
Hey enihilo, whats up with the milk and oats for pwo? I was told to use dex pwo for the insulin spike, and so it'll restore glycogen fastest. Not a flame bro, I'm just curious. I went to a dietician a little while back and asked to get my bodyfat tested for the hell of it. It came out like 16%, but I know I'm lower than that since I can see ab development. Also it said my BMR was 1,900 calories a day. NO WAY! I feel like I'm starving on 2,000 calories a day! Well, if that was you in your avatar, stick with the oreos and ice cream washed down with a jack & coke diet.:drunk:
 
a low gi carb works here and helps to keep your body from shuttling away too much glucose at once- which results in fat gain. the low gi carb causes enough insulin to be released and since your body is primed for nutrient uptake a high gi source is not needed to cause an insulin spike.
 
Thanks for the explanation dsl. Using low gi pwo is all new to me. Well ****, two days ago ordered 10 pounds of dextrose from kentnutrition. I guess I'll just use 10 grams of it pwo, along with the milk and oats to get rid of it.
 
Cold said:
Well ****, two days ago ordered 10 pounds of dextrose from kentnutrition. I guess I'll just use 10 grams of it pwo, along with the milk and oats to get rid of it.
Click to expand...
thats like 450 workouts :frustrate can u send it back?
 
Cold said:
Thanks for the explanation dsl. Using low gi pwo is all new to me. Well ****, two days ago ordered 10 pounds of dextrose from kentnutrition. I guess I'll just use 10 grams of it pwo, along with the milk and oats to get rid of it.
Click to expand...

Heh, ouch. Make homemade gatorade with it. Add like 20g to a workout drink along with some unsweetened koolade and a scoop of whey and sip that during the workout (should work fine with about 48-64oz of water)... It's sugar, it'll never go bad as long as you don't let insects or what not get into it.
 
I don't know if I can send it back. Oh well, I guess its not a big deal. I plan on using Humalog later on, when I develop a better lifting and eating schedule, so I'll just save it for that. Well I got to go to class.
 
I thought I'd give you guys an update. So far my weight has increased to 171-173 depending on the time of day. I also seem to have much more energy in the weight room. So far my strength has slightly increased on all my upperbody exercises. I'd like to thank undertaker, dsl, and exnihilo for giving their two cents worth for the my diet. Thanks guys!:thumbsup:
 
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