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Jagarus
06-12-2004, 08:39 PM
Here is the story. I just turned 18, 5'9" and 155lbs. Around 11% body fat. A year ago, I was 145 and 18-19% body fat. :cry: I cut the fat out, and bulked to 155. Right now, I am on maintainence diet:

Meal 1
2 Servings Egg Beaters - 60 calories, 2g carbs, 12g protein
1 Serving Fat Free Cheese - 30 calories, 2g carbs, 5g protein
1 Onion Bagel - 210 calories, 38 carbs, 7g protein
1 Banana - 138 calories, 35g carbs, 2g protein
1 Cup Skim Milk - 90 calories, 13g carbs, 9g protein
Total = 438 calories, 105 carbs, 26g protein

Meal 2
1 Serving Protein Shake - 385 calories, 37g carbs, 34g protein
1 Banana - 138 calories, 35g carbs, 2g protein
Total = 523 calories, 72g carbs, 36g protein

Meal 3
1 Serving Wheat Sub Rolls - 220 calories, 43g carbs, 8g protein
1 Serving Lean Chicken Strips - 130 calories, 1 carb, 29g protein
1 Serving Fat Free Cheese - 30 calories, 2g carbs, 5g protein
Total = 380 calories, 46g carbs, 42g protein

Snack
1 Banana - 138 calories, 35g carbs, 2g protein

Meal 4
1 Serving Protein Shake - 385 calories, 37g carbs, 34g protein
2 Serving Whole Wheat Bread - 160 calories, 28g carbs, 6 protein
1 Serving Peanut Butter - 210 calories, 7g carbs, 8g protein
Total = 755 calories, 72g carbs, 48g protein

Snack
1 Banana - 138 calories, 35g carbs, 2g protein

Meal 5
2 Serving Whole Wheat Bread - 160 calories, 28g carbs, 6 protein
1 Serving Fat Free Cheese - 30 calories, 2g carbs, 5g protein
1 Banana - 138 calories, 35g carbs, 2g protein
1 Cup Skim Milk - 90 calories, 13g carbs, 9g protein
Total = 328 calories, 65g carbs, 22g protein

Meal 6
1 Serving Lean Chicken Strips - 130 calories, 1 carb, 29g protein
1 Serving Mixed Vegetables - 70 calories, 0 carbs, 3g protein
Total = 200 calories, 1 carb, 32g protein

Snack
1 Banana - 138 calories, 35g carbs, 2g protein
Totals for the day = 3038 calories, 466 carbs, 212g protein

Does the diet seem ok? Not too many carbs?

I want to bulk from June 28 to August 16th. Is it true that 3500 calories = 1lb? I want to get to about 165, 8% body fat by winter. Is this possible?


Thanks

Dedicated
06-12-2004, 08:54 PM
A few random things I noticed.

You plan to eat the same thing everyday? That is difficult. Another option would be to use something that tracks calories for you, something like www.fitday.com

Also I noticed you are not tracking fats, is there a reason for this? I would also supplement with some fish oil.

Also some of the numbers look erroneous. For meal 1 with that macronutrient breakdown assuming no fats it should be 524 calories. Also for meal 6 don't be afraid to add carbs. Also I find it kind of odd that mixed vegetables have zero carbs?

Overall your diet looks great, but again I would say count the fats and use something to track calories like fitday so you can have more variety and just shoot for a certain caloric range everyday. Also make sure you get some fish oil. Goodluck.

Jagarus
06-12-2004, 09:03 PM
The fats are around 60-80 gramstotal daily, mostly efas (natural peanut butter, fish oils, almonds, walnuts). I just didn't include them. I eat all that daily (been doing for for the past 2 weeks), but I switch the stuff around so I don't get bored. I messed up on the mixed veggies carbs. I was just lazy to go read the label right now.:D