HELP! having trouble planning diet

[archanix]

alright.. so im currently looking to bulk from my current weight (160) to my goal of 185 and stay relatively lean. so im looking for advice to how many calories i should start taking in.

bulk is 15xbw +500? i think... so that would be around 2900 cals

anyways... here is what i have so far (work in progress).. im looking for suggestions as to what to add, modify, or even remove.

Breakfast: 6:00
1 Scoop Protein Powder
2 cups Skim Milk
1 cup Oats
2 Multivitamins
2 Fish Oil Tabs

Total: 610cal 10f | 83c | 48p

Midmorning Snack: 10:00
1/3 cup Soy Nuts
1 Banana
2 Tablespoons of Natty PB
2 graham crackers

Total: 569cal 27f | 69c | 21p

Lunch: 12:00
1 cup of Tuna
¼ cup of Raisins
2 Fish Oil Tabs

Total: 430cal 6f | 31c | 61p

PreWorkout: 4:00
2 Tablespoons of Natty PB
2 Slices of Wheat Bread

Total: 330cal 17f | 39c | 16p

WORKOUT: 5:00

Postworkout: 6:00 (will i still need to load the creatine?)
1 Scoop Protein Powder
5 grams creatine
25g maltodextrine (25 g is like a spoonful right?)
25g dextrose (""?)
all mixed with water

Total: Don't exactly know | 22p |

Dinner: 8:30
2 chicken breasts and/or fish (salmon)
½ cup Brown Rice (or Potato)
2 Fish Oil Tabs

Total: 580cal 4f | 42c | 87p

Before Bed: 10:00
20 Almonds

Total: 180cal 14f | 6c | 7p


OVERALL totals: 2880cals(came close) 78f | 283c | 264p
(this is excluding the carbs from dex and malto)


Thanks for looking and I hope to receive some good crits

-j

[archanix]

anyone?

[Holto]

WAY more protein before bed

[Manveet]

Need more fats. Your total protein intake looks a little high for your body weight, trade some off for some EFA's.

[Manveet]

Another thing, cals might even seem low in general. Those formulas are crap for determining daily caloric intake. Try 2880 for a week, if you see no gain, add more cals.

[archanix]

what particular sources of protein should i replace with efas? and what kind of efas should i replace it with... im really only getting it from fish oil caps and i throw olive oil in some things from time to time

[bradley]

Originally posted by archanix
what particular sources of protein should i replace with efas? and what kind of efas should i replace it with... im really only getting it from fish oil caps and i throw olive oil in some things from time to time

I think you fat intake is fine. You might throw in a couple more fish oil tabs and replace some of the natty pb with olive oil, but you are getting ~24% of cals from fat which is fine IMO.

I do agree that protein seems a bit high for your bw, but it is not a problem. I just find it to be cheaper to get cals from carbs rather than protein. 1g of protein per lb. of bw should be plenty of protien:)



PreWorkout: 4:00
2 Tablespoons of Natty PB
2 Slices of Wheat Bread

Total: 330cal 17f | 39c | 16p

I would recommend going with some malto (~25g) and ~10-15g of whey in a small amount of water instead of what you have listed above. It takes a while for fat to be digested and you really would not want to have fat sitting in your stomach throughout you training session.



Postworkout: 6:00 (will i still need to load the creatine?)
1 Scoop Protein Powder
5 grams creatine
25g maltodextrine (25 g is like a spoonful right?)
25g dextrose (""?)
all mixed with water

Loading the creatine is not necessary, although if you want to that is fine as well. It will just mean that you muscles will get saturated with creatine faster as opposed to just taking 5g per day.

I go by these measurements to measure dextrose:
60g=6.25 tablespoons= 6 tablespoons+.75 teaspoons=.39 cups

[archanix]

thanks bradley.. once again.. a huge help :)

[archanix]

what do you suggest i add with my almonds before bed to replace the lost calories from removing the pb sandwich?

[bradley]

Originally posted by archanix
what do you suggest i add with my almonds before bed to replace the lost calories from removing the pb sandwich?

I would go with something like cottage cheese or some protein of some sort.

As far as making up the calories you could just add a few cals to some of the other meals to make up for the pb sandwich.

[archanix]

how long before training should i consume my preworkout meal now that its been changed to whey and malto?

[JuniorMint6669]

Originally posted by archanix

Postworkout: 6:00 (will i still need to load the creatine?)
1 Scoop Protein Powder
5 grams creatine
25g maltodextrine (25 g is like a spoonful right?)
25g dextrose (""?)
all mixed with water

Total: Don't exactly know | 22p |


25g dextrose = 25g carbs =100 cal
25g malto= 25g carbs = 100 cal
:D hope this helps counting cals

Also, I hear that you should be taking your preworkout drink 30 minutes before working out, I think thats what bradely said before, but he says so much stuff i have a hard time remembering it all ;)

[bradley]

Originally posted by archanix
how long before training should i consume my preworkout meal now that its been changed to whey and malto?

~30 minutes