View Full Version : critique my diet

05-29-2006, 06:08 AM
hi im buliking at the moment, im 28 years old 200lbs and 5ft9" and heres what i eat everyday wether i train or not, please give your opinions:-
Meal 1
3 eggs, 2 slices wholmeal bread, 60gms bran flakes + skimmed milk, protein shake with olive oil

Meal 2
3 eggs 3 slices wholmeal bread, complex carb drink

Meal 3
200gms pasta 2 slices wholmeal bread, apple

Meal 4 (Pre workout)
Complex carb drink, ham salad sandwich,apple

Meal 5 (Post workout)
2 jacket potatoes,2 large breasts chicken,mixed veg,protein shake+olive oil

Meal 6 (before bed)
Protein shake + olive oil and banana

May have some fruit inbetween and plenty of water altogether take in 600gms carbs, 400gms protein and 100gms fats. sorry so long!!!!

05-29-2006, 07:47 AM
whats the total cals at the end of the day.

put it all into www.fitday.com or add up the total cals, protein, carbs and fat then we can tell you wether its good or not. also what are your maintance cals. without knowing this how do you know if you are eating enough to bulk

05-29-2006, 02:36 PM
my total cals for day are 4755 cals - 42%carbs-30%protein-27%fat. i take in 596 gms carbs-410 gms protein-107 gms fat.
my maintainence calories are 3573 cals.

05-29-2006, 04:25 PM
Well it looks like you are roughly 33% over maintenance...which is good because you're well over maintenance and you will gain mass. Most people say it's best to shoot for 10-20% over. But everybody is different and you're gonna have to monitor it for awhile to see how much excess fat you put on and whether or not you are comfortable with that. It may very well be that 33% is optimal for you. Or you may find that it's too much and you're adding too much fat too quickly - in which case just bump down the calories.

05-29-2006, 04:41 PM
cheers triton i thought i was doing right, just wanted to make sure, its my third week now and seeing some gains already! just have to monitor my fat increase now

05-29-2006, 11:32 PM
cheers triton i thought i was doing right, just wanted to make sure, its my third week now and seeing some gains already! just have to monitor my fat increase now

would i be correct in saying you will have higher gains in the first couple of weeks compared to the rest of your bulk?

but your diet does look good. how do you prepare your eggs? i dont know how you eat eggs twice a day i cant stand them after a week of eating them once a day.

05-30-2006, 01:12 AM
ueah your right newbie gains are the best gains ill prob see.
have a look at all my posts thees one there to prep eggs. also eat them hard boiled cheers

05-30-2006, 09:30 AM
Looks good, what exactly are you taking in preworkout? Also do you already have all that food cooked for your postworkout meal? If not then I would add a shake in there right after post then have your meal a couple hours later.

05-30-2006, 11:25 AM
pre workout im taking in complex carb drink,ham sandwich,apple. 90gms carbs 15grams protein and 8grams fat. post workout i have a protein shake as soon as i finish training and then prepare my chicken and jacket potato, ill have this about 30-40 mins after finishing training.

05-30-2006, 12:52 PM
alright that looks good. I guess I needed to be more specific, what is the complex carb drink? and how long before?

05-30-2006, 02:11 PM
Are you able to eat at work? How do you those meals into your day?

05-30-2006, 04:04 PM
the carb drink is 50gms of complex carbs per serving i take this and a quick sandwich about 2 hours before training.

yes i am able to eat at work so i am able to eat 3 meals at work