View Full Version : Tweak my diet

11-13-2004, 04:52 PM
Need some help :help: tweaking my diet (currently 200 pounds and looking to slowly add lean muscle)

meal 1
1 cup oats with 2 scoops of protein powder in it

WORKOUT (drinking protein powder in water)

meal 2
MRP made with milk OR 1 cup oats with 2 scoops of protein powder in it

meal 3
pasta (macaroni, spagetti) and canned turkey (5 oz)

meal 4
4-7 oz chicken breast

meal 5
9-15 oz lean steak with 3/4 or 1 cup of rice

meal 6
1 cup oats with 2 scoops of protein powder in it

snacks throughout the day small single serving (3-5 oz) low-fat, low-cal yogurt, usually 4 or 5 servings by the end of the day

Total cals- 3000 ave
Protein- 280g ave 32%
Carbs- 340g ave 41%
Fat- 98g ave 27%


11-13-2004, 05:02 PM
You don't really have any good sources of fat. In fact, I'm not really sure how you're getting 27% of your calories from fat when they all seem to be trace fats. I see no fish/flax/olive oil, nuts, natty pb...you need some EFA's.

Protein and carb sources look good.

I'd recommend a whole food source of protein for your first meal of the day, unless it's just a shake or something as you're rushing out the door to get to the gym.

3000 cals isn't very much for a 200lb male trying to bulk, but then again you said you're looking to do a slow bulk, so it might be enough. You're not that much lighter than me though and I bulk on about 4-5K cals.

11-13-2004, 05:07 PM
According to fitday my fat is coming from my pasta and my steak. Would adding just flax seed oil in pill form fit the bill?

11-13-2004, 05:08 PM

dont know where you got 98g of fat from that...

11-13-2004, 05:09 PM
Bulk diet right?

11-13-2004, 05:11 PM
you could add flax/fish oil pills... but uh pasta does not contain much fat unless you add it while cooking...

11-13-2004, 05:14 PM
Would adding just flax seed oil in pill form fit the bill?

It would help, but you should have a variety of fats.

11-13-2004, 05:16 PM
The fat was a rough average from fitday, the pasta and steak are about the only fat and that can range quite a bit depending on the steak and what type of pasta I have. The pasta can range from a small portion of K-dinner, to plain spagetti, to diet frozen lasagna etc. I try to eat something high carb for my pasta to give me energy after my morning workout and then try to stay away from simple carbs for the rest of the day.

WOuld flax or fish oil pills really give me enough essential fats?

11-13-2004, 05:20 PM
have you already determined your maintenance calories... because at 200 lbs... i could imagine even with a slow metabolism not gaining at 3000 calories even if you did nothing but lay in bed all day and got up to go to the gym..

11-13-2004, 05:34 PM
I find it hard to determine my maintenance cals because I have a very bad thyroid condition, I'm medicated for it, but I usually have to drop as low as 1700-2000 cals with 20-40 minutes of cardio to lose any weight. At 2500 cals I seem to stay around the same weight with or without cardio. So for the winter I thought I'd try 3000 to put on some more muscle.

11-13-2004, 05:45 PM
i guess that would explain it.