Re-amended diet...

[The_Chicken_Daddy]

I've re-amended my diet, please look over it and make any comments or criticisms:

Meal 1:
Muslei (+ milk)
2 whole eggs
4 egg whites
1 apple

Totals: 708 kcals
40g protein
94.4g carbs
18g fat

Meal 2:
1 tin tuna
(approx) 15g mayo
4 slices wheat bread
1 orange

Totals: 576 kcals
54.6g protein
82.4g carbs
9.6g fat

Meal 3:
Whey protein shake
50g oatmeal(with milk)
1 tsp PB

Totals: 667kcals
52g protein
63g carbs
25.6g fat

Meal 4: (post-trainning 'meal')
Grape juice (sometimes with creatine)
Protein shake

Totals: 691 kcals
47g protein
104.5g carbs
10.5g fat

Meal 5:
2 chicken breast
75g rice
1 Banana

Totals: 564 kcals
39g protein
86g carbs
8g fat

Meal 6:
2 chicken breast
75g rice
1 tsp Flax

Totals:515 kcals
40.85g protein
62.5g carbs
11.5g fat

Meal 7:
1 tin tuna

Totals:179 kcals
39g protein
0g carbs
0.9g fat

Totals for day:
493.4g carbs = 1973.6 kcals (49.5%)
312.45g protein = 1249.8 kcals (31.3%)
84.1g fat = 756.9 kcals (19.2%)
Total Kcals = 3980.3
~End of list~

I know it needs a little work - i'm gonna make up some possible meal substitutions with different sources such as beef, salmon and even MRP's etc... so i can swap it around a bit. I know the approximate numbers i need for each meal, so all i gotta do is make them fit.
I also want to see if i can add more fruit in the 'sub-meals' so suggestions are great thank you - like grapes for instance.

My own adjustments would be maybe to swap the tin of tuna before bed to a tin of salmon (if i can find some that is reasonably priced) or, add 1 tsp of flax to the tuna for more fat.


Please feel free to comment or give suggestions.

Thank you in anticipation.

[YatesNightBlade]

Looking very good CD .... very good. Only thing I can suggest is maybe add some more eggs in there instead of the Tuna, but the whole thing looks kewl.

[The_Chicken_Daddy]

Cheers bro, but one thing:

Too many eggs = one smelly Bert

[Cackerot69]

the only thing i see that could be improved is Meal 7.

add some carbs and fat in there, 30-50 carbs (complex, low GI, if possible), and about 10g of fat.

[The_Chicken_Daddy]

Meal 7 will be at round about 11pm. Therefore i agree with the fat thing (and may add 1 tsp of flax - depending on whether i can afford salmon, cause if i can, i will put that there instead) i disagree with the carbs though. I eat nearly 500g carbs throughout the day and i'm getting sufficient cals so i don't think it's really necessary to add carbs which may add unnecessary body fat.

Thanks for the suggestions though mate.

[Avatar]

Originally posted by Cackerot69
the only thing i see that could be improved is Meal 7.

add some carbs and fat in there, 30-50 carbs (complex, low GI, if possible), and about 10g of fat.

His meal 7 may be right before bed, so he may not want to eat any carbs with it.

I eat a can of tuna before bed every night as well.

[The_Chicken_Daddy]

ok, if you wanna know the numbers i am working off, here you are:

BMR = (just under) 3500kcals.

Therefore i decided for a 'bulking' diet, approximately 3900 will suffice. ( i will increase this figure when i stop seeing gains).

With a ratio of:

50% Carbs
30% Protein
20% fat

So,

50% = 1950 kcals from carbs
Therefore, (1950/4) 487.5g from carbs (per day)

30% = 1170 kcals from protein
therefore, (1170/4) 292.5g from protein(per day)

20% = 780 kcals from fat
Therefore, (780/9) 86.7g from fat(per day)

------------------------------------------------------------------------------

3900 kcals (per day) = [approx. 557] so we'll say between 550-650 is the target for each meal.

so this means: (approx)
70g carbs (each meal)
41g protein (each meal)
12g fat (each meal)

I eat a large meal in the morning (cause it's breakfast and sets me up for the day) so it has alot of carbs.

I eat less to no carbs before bed (to avoid unnecessary bodyfat increases) and eat nearly all protein (and some 'good fat').

As you can see, i've been quite accurate in finding meals to fit in with the criteria.

I hope these figures help any comments or improvements you may have.

Thanks again.

[The_Chicken_Daddy]

If you're curious, my meals will be at the following times (hopefully!)

meal 1: 8am

meal 2: (between) 10:30am-12pm

meal 3: (between) 2:30pm-3:30pm

meal 4: (post - trainning) 4pm [depending on when i train]

meal 5: (between) 5pm-5:30pm

meal 6: 8pm

meal 7: 11pm

[Cackerot69]

"His meal 7 may be right before bed, so he may not want to eat any carbs with it. "

its not so much as to when the carbs are ingested, but how many, and what kind. your body isn't just doing nothing as you sleep, its repairing as well. carbs are extremely important before bed to help your body recover.

"BMR = (just under) 3500kcals."

you must be mixing up AMR and BMR, BMR is the amount of calories your body needs to function correctly with absolutely no activity. AMR is your maintenence calorie level with activity factored in. just so you know

"Therefore i decided for a 'bulking' diet, approximately 3900 will suffice. ( i will increase this figure when i stop seeing gains)."

assuming that really is your AMR, and not BMR (you would have an ultra fast metabolism if that was your BMR), then, you have a nice plan.

"With a ratio of:

50% Carbs
30% Protein
20% fat "

looks good.

"I eat a large meal in the morning (cause it's breakfast and sets me up for the day) so it has alot of carbs."

thats fine. breakfast and post workout should be your highest carb meals.

"I eat less to no carbs before bed (to avoid unnecessary bodyfat increases) and eat nearly all protein (and some 'good fat'). "

this is where you are confused, adding some carbs before bed (30g or so), will only benifit you...protein alone is not optimal...

"As you can see, i've been quite accurate in finding meals to fit in with the criteria. "

quite accurate, but not completely. i explained above.

so, just throw some complex carbs in with your last meal, trust me...no need to get all scientific here, but i will if you need some more convincing

[Big Show]

Hey Chicken Daddy your meal plan overall looks good it is about the same as mine but if you don't mind could you tell your height and weight cause i'm sure that you could lessen the amt of Protein and Carbs a little bit and still make good gains

[The_Chicken_Daddy]

Originally posted by Cackerot69

"BMR = (just under) 3500kcals."

you must be mixing up AMR and BMR, BMR is the amount of calories your body needs to function correctly with absolutely no activity. AMR is your maintenence calorie level with activity factored in. just so you know

Yo Justin, thanks for putting alot of effort into helping me there matey.

Just thought i'd let you know that it is infact my basic Metabolic rate, i worked it out from a site that Ant the L gave me. Ask him for the site, i don't know it off my head.

Thanks again mate.

Keep them coming people, it can only improve if the faults are highlighted.

[The_Chicken_Daddy]

Big show:

6'3"
204lbs

Bf% is not high, between 13-15 methinks.

[Cackerot69]

i know that site, that is infact an AMR calculator.

a pretty good one, too.

"Yo Justin, thanks for putting alot of effort into helping me there matey."

no problem

[The_Chicken_Daddy]

Yes justin, you are correct, it was my AMR. I've just checked the site. I got confused cause i did my BMR also!

Doh!...

[gino]

GET SALMON!!

It's sooooo good, and EASY to prepare. Bake at 350 for 20 minutes. You can make 1 lb last 3 days if you just eat it once a day (I eat before bed). I would suggest cooking it fresh every night though, because I've found that microwaved salmon is pretty nasty.

ALSO, since you are eating a relatively high amount of carbs consistantly throughout the day, eating some before bed is ok, and I believe, beneficial. You don't need to go crazy and have 80-100g of carbs like in some of your other meals, but a slice of wheat bread(14g) or serving of oatmeal(26g) would be good. Adding fruit is a good idea, too.

With these small changes, I'd say you've got a pretty kick-a$$ diet!

[The_Chicken_Daddy]

I wish there wasn't this fukking foot and mouth thing going on or i would have a beef source in there instead of a second chicken meal

Yeah Gino, i'm gonna see how much salmon costs, apparently you can get a 185g (130g drained) tin of pink salmon for about 50p which would rule if it's true. If not, then salmon is a no - no. (i'm a poor student for christs sake!)

I'm gonna put up some sub meals for you all to mull over. These meals are consistent with the figures i'm setting and could be subbed into my daily meals for practicallity or just for a change maybe.

Thanks for the comments Gino.

[Big Show]

6,3" 204 geez thats pretty big especially with low bodyfat. Taking all that into account & assuming that you are trying to put on size you seem to be doing everything right. Just a few things to say, if you feel that you r gettin' a bit of a belly lessen your carbs by bout 50g,and if you take one of those high dextrose creatine transport formulas Decrease the amount of carbs that you eat as those formulas will jack your carbs up by about 50-100g otherwise everything is perfect. Good luck & let me know what you think 'bout what I said

[The_Chicken_Daddy]

Show: I understand your theory. I'm eating approx. 500g carbs a day with this, that is the 2.5g per lb i was aiming for. I'll see how it goes until i change it. Thanks for your suggestion.

[hemants]

2 eggs every day might give you high cholesterol. If nothing else get it checked every 6 months.

I would recommend egg beaters if you eat scrambled eggs or omelettes which taste virtually the same with no cholesterol.

[Pup]

Personally, i think that diet is the bomb. It looks like you are on your way Rob (nice name). I wouldn't worry about the cholesterol from the eggs. Your body does need a certain amount of cholesterol anyways, i think that eggs have a large amount of LDL's (the good cholesterol), Justin can correct me if i'm wrong.

[Avatar]

Oh I didn't notice you were bulking when I first looked at your post. When cutting I never eat carbs before bed but when I was bulking, I would have a can of tuna and 16oz. of milk every night.

[hemants]

Here's some info:

http://www.heartinfo.org/nutrition/eggs10699.htm

On one hand it recommends 4 egg yolks per week but then goes on to say that dietary cholesterol only affects blood cholesterol in 15% of the population.

Not entirely clear one way or the other.

As I said before, go ahead and try it but get your cholesterol checked in 6 months.

[Anthony]

Hey bert, diet looks good. I agree with Cack & Gino about the last meal. Carbs before bed won't hurt, but if you are worried about them try to eat something light (green leafy veggies).

[The_Chicken_Daddy]

Thanks for the replies guys, i've been shopping and have all my stuff for this week. The diet kicks in tomorrow. Wish me luck!

I reckon alot of changes will be made as i go along. I'm gonna go with a small amount of carbs before bed too.

When i can be arsed i will workout the breakdown of other possible meals.

[Mr. America]

Your diet is very low in vitamin A. You need to add 3-4 servings of vegetables to your diet. I'd stick with dark green leafy vegetgables as Anthony stated. Spinach, kale, zucchini, etc. Besides that it looks balanced.