PDA

View Full Version : Please Critique My diet



BigPoppaHolla
02-03-2003, 03:34 PM
I am 6'3" 218 Lbs. 32" Waist. I am currently trying to gain lean body mass. I work out for about 90 Minutes intensely 4 days a week. I have always felt that my diet was lacking so I have done a lot of work trying to put this together. Here goes:

5:30 am
Meal 1:
Calories/Protein/Carbs/Fat
1 Cup Oatmeal 280/10/52/5
1 Can Tuna 175/44/0/0
2 TBS Fat Free Mayo 30/0/6/0
Cantalope 35/1/8/0

Total 520/45/66/5

8:30 am
Meal 2:
1/2 Cup Oatmeal 140/5/26/2.5
1 Can Tuna 175/44/0/0
1/2 TBS Olive Oil 60/0/0/7
2 Fat Free Rice Cakes 100/2/22/0

Total 475/51/48/9.5

11:00am
Meal 3:
4 oz. Chicken 186.5/31.5/0/4
1/2 Cup Brown Rice 150/4/33/1
1 Cup Fat Free Cottage Cheese 160/26/14/0
2 Pices Stone ground Wheat Bread 120/6/24/1
1 TBS Natural Unsalted Peanut Butter 95/4/3.5/8

Total 711.5/71.5/74.5/14

1:00 pm
Pre-workout
Meal 4:
2 Scoops Glycerlean Protein 190/35/4/3
1/2 TBS Olive Oil 60/0/0/7
1 Scan Diet Protein Bar 160/9/26/2.5

Total 410/44/30/12.5

3:15 pm
Post Workout
2 Scoops Optimum 100% Whey
2 Tsp Creatine
Grape Juice 60/0/16/0
1 Orange 80/1/21/0

Total 380/43/41/1.5

4:00 pm
Meal 5:
2 Pieces Stoneground Wheat Bread 120/6/24/1
Turkey Breast 157/31.5/7.5/0
I Medium Sweet Potato 159/2.5/37/.4
1/2 Cup Oatmeal 140/5/26/2.5
1 1/2 Cup Spinach 11/0/2/0

Total 587/65/96.5/3.9

7:00 pm
Meal 6
1 can chicken 125/22.5/0/2.5
Chicken breast 157/31.5/7.5/0
1 Cup Broccoli 25/2.7/5/.3
3 TBS Fat Free Mayo 30/0/6/0

Total 337/56.7/18.5/2.8

9:00 pm ----1/2 Hour before bed
Meal 7
1 1/2 Scoops Optimum 100% Whey 180/32/6/2
1 TBS Natural Unsalted Peanut Butter 95/4/3.5/8

Total 275/36/9.5/10


Days Total 3,695.5/412/384/59.2
45%/42%/14%

I would welcome any advice that anyone can give me. Remember this is only the third day (1st Lifting day) of my Bulk/Lean Mass gain diet. Please critique my diet and give me some suggestions so I can maximize my efforts. Thanks!!

bradley
02-03-2003, 04:14 PM
I would get the fat intake up to about 25-30% of daily calories and try and get some omega 3's in there as well. Might try and get some simple carbs postworkout, probably somewhere between 50-75g would be fine, and dextrose might be a better alternative than fruit juices. Also would probably go with cottage cheese instead of whey for meal #7 because of the slow digesting protein that cottage cheese contains. Good luck with the diet and welcome to WBB.