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ale
01-06-2006, 07:33 AM
Hi, I'm currently a beginner who has been browsing the forums for a long time doing my research. This is my first attempt at a bulking diet. I don't weigh much and I am fully determined to change that, which is why the calories may seem low.

Anyway here is my diet, if anybody has any comments or improvements that could be made it would be greatly appreciated.

My main concerns are that I'm getting too much protein and not enough fats. For example I was aiming for about 1.2g of protein per pound, since I only weigh about 120 I'll be getting almost 2g per pound with this diet. I was also think of increasing the total calories to around 2400-2500. Just my initial thoughts as I know the diet is far from perfect. I was aiming for a 40/40/20 split, although maybe I would be better going for a 40/35/25 split??

Sorry for alot of questions.

Here is my diet.

9am 50g Oats, 4 egg whites, 100ml skimmed milk, 1 tbsp natural peanut butter, 1 multi vitamin

Calories - 318 Carbs - 37g Protein - 25g Fats - 8g



12pm 2 slices wholemeal bread, 1 chicken breast, 100g Broccoli

Calories - 401 Carbs - 39g Protein - 44g Fats - 8g



2pm 50g extra lean steak mince, 50g wholegrain rice, 50g Brocolli

Calories - 322 Carbs - 45g Protein - 26g Fats - 5g



5pm - Pre-workout 40g oats, 2 scoops whey


Calories - 240 Carbs - 25g Protein - 24g Fats - 5g



6pm - Workout


7:30pm - Post workout 50g oatmeal, 2 scoops whey, water

Calories - 337 Carbs - 31g Protein - 36g Fats - 8g



8pm 60g Wholewheat pasta, 130g tuna, 1/2 can Tinned chopped tomatoes

Calories - 373 Carbs - 45g Protein - 42g Fats - 3g



10pm 80g cottage cheese with pineapple, 2 scoops whey, 2 tbsp natural peanut butter

Calories - 211 Carbs - 7.5g Protein - 31g Fats - 6.3g


Total Calories - 2204
Carbs - 227g - 41.4%
Protein - 226g - 41.2%
Fats - 43g - 17.4%

muscleup
01-06-2006, 08:00 AM
I keep coming up with 2067 total cals. Oh well.
Post w/o I think the carb to protein ratio might be off. I think it should be 2:1 carbs to protein.
Overall it looks good, if you can gain weight on it of course :)

ale
01-06-2006, 08:49 AM
Sorry there was a typing error, the totals should match up now.

Thanks for your comments, I will change the PWO shake to 2:1.
My main concern was if I had the right foods in the right places etc.

Anyway ,thanks again

muscleup
01-06-2006, 09:02 AM
My main concern was if I had the right foods in the right places etc.

Yea, they look good. Remember though, it's just food & there is no need to overanalyze eating. :) Plus you are bulking, so as long as you get it all down and are gaining, it shouldn't matter when or where you eat it.

UMTerp29
01-06-2006, 09:11 AM
Your food choices seem good, but some of your numbers don't add up to me.

For example:
10pm 80g cottage cheese with pineapple, 2 scoops whey, 2 tbsp natural peanut butter
Calories - 211 Carbs - 7.5g Protein - 31g Fats - 6.3g

2 tbsp of natural pb is about 200 cals and 16 g of fat alone, so throw in the cottage cheese and whey and this seems like all of these numbers should be higher. Right?

ale
01-06-2006, 10:22 AM
I think I was having problems calculating the number of grams in a tablespoon. Plus I'm from the UK so are tablespoons are actually bigger.

Anyway for the penaut butter, per 100g there is 592 calories, carbs 10.1, protein 24.0 and 50.2 fat. I will try and figure it out. Thanks for noticing it.

Does this look about right for 2 tbsp, calories 148, carbs 2.5, protein 6.2 and 12.6g of fat. That actually ups the calories to over 2300 and evens the ratios up to pretty much 40/40/20.

Thanks again.

Built
01-06-2006, 11:03 AM
40/40/20 means nothing. Just get in sufficient protein (1+g per pound LBM), fat (0.5+g per pound LBM), and calories to gain.

Beef101
01-06-2006, 07:30 PM
2pm 50g extra lean steak mince, 50g wholegrain rice, 50g Brocolli

how do you prepare that? i cant imagine anything tasting nice using those ingredients :S