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View Full Version : diet check... psuedo maintenace, lean bulk...



thajeepster
07-12-2005, 01:30 AM
diet check 5-10 155lbs (yep, gained 5lbs)

80g oats
1/2 cup blueberries
1 whole 6 egg whites
2 tbsp salsa
3g fish oil

60g cup oats
.5 med apple
1 scoop ON 100% Whey

WORKOUT

.5 cup oats
1 small banana (100g)
1 scoop whey

70g dry brown rice
1 cup frozen broccoli
120g raw chicken/turkey breast

40g dry brown rice
1 cup frozen spinach
120g raw chicken/turkey breast

3 cups salad mix
1 cup mushrooms
1/2 can (3oz) tuna
1 tbsp olive oil
small handful of fiber one (gotta have some crunch in there :D)

1 cup 1% No Salt Cottage Cheese
2 tbsp natty pb

Totals for the day P/C/F Cals

240/300/70 2750

Thats a workout day, on non workout days, I have a scoop whey in the morning (pre fasted cardio) and replace pre/pwo's with 1 cup oats and 1 cup cottage cheese plus an apple.

What would you guys add? seems like whenever I add more carbs, the protein goes up as well, and I dont want too much, more fats? is it good already? I was eating around the same cals with less carbs/more protein, but not gaining, so im upping the carbs and fats.

Canadian Crippler
07-12-2005, 02:02 AM
5lbs in how long? You seem like a hard gainer too me. Are you actually gaining a good amount of weight at 2700?

pinky8713
07-12-2005, 02:11 AM
If you're trying to 'clean bulk', i'm no expert with the macronutrients. But, like Crip asked, are you sure 2700 calories is enough to gain? Seems pretty low for a bulk.

thajeepster
07-12-2005, 02:21 AM
nah, its actually not enough, at least at 40/40/20... but i figured more carbs/less protein would help out... im working my way up to around 3000+ and yes, im a very hard gainer.

Manveet
07-12-2005, 01:26 PM
1. Do not worry about ratios.

2. Eat at least 1g of protein per lb of body weight

3. Eat at least 25% (if not more) of your calories from healthy fat sources

4. Fill the rest of your calorie requirements in with carbs.

5. Above all, your main concern should always be calories.

Unholy
07-12-2005, 02:14 PM
I would up that cals if you really are a hard gainer.

Built
07-12-2005, 02:20 PM
From: http://ruggedmag.com/index.php?type=Article&i=2&a=6

"By setting fat intake at a minimum of 0.5g/lb LBM, you'll be supporting endogenous testosterone levels and all the good stuff (e.g. libido, strength) that goes along with them"

(reference: Dorgan J, et al. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr 64(6): 850-855. 1996. )

thajeepster
07-12-2005, 02:36 PM
OK, thanks for the input, here are some changes:

BFast 700

1 cup oats
1/2 cup blueberries
6 whites
1 whole
2 tbsp salsa
3g fish oil

OR

84g (about 3/4 cup) Multi Grain Pancake Mix (pretty solid stuff)
http://www.bobsredmill.com/catalog/index.php?action=showdetails&product_ID=4
150g canned pumpkin
100g 1% No salt cottage cheese
3 egg whites
1tbsp pb
3g fish oil

Pre Wo 1000

.75 cup oats
1 cup skim milk
.5 scoop whey

WO ~1100 - 1200

PWO 1215

.5 cup oats
100g banana (1 small)
.5 cup skim milk
1 scoop whey

PPWO 1300

230g Sweet Potato
1 cup Broccoli (frozen)
112g Chicken
3g fish oil

Dinner 1600

40g (1/4 cup) Brown Rice
1 cup spinach (frozen)
112g Chicken
1 tbsp pb or 16 almonds

Snack 1900

2 servings salad mix
2 cups raw spinach
1 cup mushrooms
.5 serving fiber one
100g tuna
1tbsp olive oil

Pre Bed 2200

1 cup 1% no salt cc
26g pb

totals 2800 315c/240p/70f ... much better I feel :D

OFF DAY Changes

700 Breakfast

SAME

1000 Mid morning pre/pwo replacement

1 cup oats
1 cup 1% No salt CC

1300 Lunch

70g Brown rice/Barley
1 cup Broccoli (frozen)
130g Chicken
3g fish oil

1600 Dinner

60g Brown Rice/Barley
1 cup Spinach (frozen)
130g Chicken
1 tbsp pb or 16g almonds

1900 Snack

2 servings Salad mix
2 cup raw spinach
1 cup mushrooms
1tbsp olive oil
1 slice Whole Grain Bread (http://www.miltonsbaking.com/bread_products_whole_grain_bread.htm)
100g tuna
1 slice ff cheese

2200 Pre Bed

1 cup 1% No salt cc
2 tbsp pb

Totals 2750 285c/240p/74f

:D.... this should keep me going for a week or two... im gonna increase amounts in 2 weeks if I dont gain and have around 3000+ cals.

what, specifically (dont just say add carbs/cals etc.) would you guys do to increase the numbers?

Unholy
07-13-2005, 07:01 AM
Much better bro.