Can someone comment on my diet please?

[Pero]

My stats:

Age: 29
Height: 6'2"
Weight: 200lbs
BF: approx 20%

I'm trying to lean bulk at the moment, and it seems to be going ok, although very slow. Here is my current diet, so please feel free to comment if you see anything that can be improved.

I need to take in loads of calories, otherwise i burn everything off in no time and all my body mass goes with it.

6:30 - train on empty stomach

7:45 - 100g oats, 80g blueberries, two scoops whey, two whole eggs, two egg whites, one banana, 500ml skimmed milk, tbsp olive oil

10:00 - steamed skinless chicken breast on its own

12:00 - two scoops whey, tbsp peanut butter

14:00 - lean meat and pasta/rice

16:00 - protein bar

18:00 - two scoops whey

20:00 - lean meat and vegetables

Thanks
P

 

[MotorIHead]

Get ur BMR and TDEE and post it for 3J from this link....

http://www.steroidology.com/forum/diet-forum/153271-free-diet-advice-3j.html

On a side note, I don't see how a 12 year old girl could grow on that diet lol. No offense to ya bro, but just doesn't seem like enough calories. Oh and it's never good to train on an empty stomach from what he told me.

 

[Welter]

I agree with Motor it doesn't appear to be many calories. Put your normal diet into fitday.com and see what your caloric I take is and your macros. Your diet looks clean but doesn't look like enough.

Cardio on empty stomach is good. Weight training on empty stomach is not.

 

[MotorIHead]

I agree with Motor it doesn't appear to be many calories. Put your normal diet into fitday.com and see what your caloric I take is and your macros. Your diet looks clean but doesn't look like enough.

Cardio on empty stomach is good. Weight training on empty stomach is not.

X2 ! When he said train, I was assuming he was talking about resistance training. Yes ur right as well that cardio on an empty is good.

 

[Miss Muscle]

Good food choices.

 

[3J]

now when u say "train on empty stomach" what exactly does that mean?? u mean lifting weights??

 

[Pero]

now when u say "train on empty stomach" what exactly does that mean?? u mean lifting weights??

Yep. I don't do any cardio at the moment, so it's lifting heavy every morning on an empty stomach.

From research, I gathered that training(lifting weights) on an empty stomach lets you burn more fat throughout the day, and it's thus easier to stay lean. If you look at some of the NO products, they also say to take it on an empty stomach. Any reason why this would be bad?

About the amount of food - I know it might not seem enough, but I train naturally and have been tweaking the amount of calories I've been taking in over the last year. If I eat any more than I do at the moment, I just put on weight around my mid section.

Maybe I should see a nutritionist!

 

[Dlove]

Train on empty stomach? If I can remember that was what Body for Life by Bill Phillip's called for and I tried that about 6 yrs ago. It was great for rapid weight/fat loss. I looked good then and was 6 3 200lbs very lean the leanest ive ever been but I then seeked muscle and there was no-way I could gain muscle doing that because I had no fuel in my tank like good grains or oats, berries and some protein before training, basically no strength=no gain's for me.

And bro please take no offense to this but stop feeding the suppliment companies money. You don't need to see a nutritionalist. Shit there used to be some here on this board if you really wanted a lot of diet advice. My advice would be the same that was given to me on here some time back and that was to spend my money at the grocery store on real, whole, live food's and not all that whey powder BS and NO shit.

Here is your diet with what a former member (HuskyGuy) that I got some of the best diet advice from would had modified for ya, read some of his old post's and (Mikea's) post's on training and you might see the changes you want. I don't know if your time allow's you to lift at this hr if not wake up earlier and eat then lift.

6:30 - Oat's and blueberries are great. Drop the whey and add more egg's like 2-3 whole, 4-6 whites cooked in olive oil.

7:45 - Train

9:00 -PWO shake that's 50g whey mixed with maltodextrin or waxy maize. But some are finding that a meal after work-out's is better.

11:00 - If you had your PWO shake then a good meal like you mentioned lean meat, rice and veggies or if you have a meal after lift's then a good snack like, nut's or cottage cheese or PB or roast beef sandwhiches or tuna sandwhices, skim milk.

2:00 - lean red meat and pasta/rice, avacadoe, veggies

Bedtime- lean meat/fish or Casein Protein shake

That's about 5 meals, unless your Cutler you really don't need to focus on 7-8 meal's a day. 5 meal's with 50-60 grams a protein a clip is perfect for your weight and for a lean bulker imo. Best of luck to ya, hope that help's if you put it into action.

Suppliment's-multi-v, fish oil, flax oil

 

[3J]

Yep. I don't do any cardio at the moment, so it's lifting heavy every morning on an empty stomach.

From research, I gathered that training(lifting weights) on an empty stomach lets you burn more fat throughout the day, and it's thus easier to stay lean. If you look at some of the NO products, they also say to take it on an empty stomach. Any reason why this would be bad?

About the amount of food - I know it might not seem enough, but I train naturally and have been tweaking the amount of calories I've been taking in over the last year. If I eat any more than I do at the moment, I just put on weight around my mid section.

Maybe I should see a nutritionist!

this is a horrible approach.. eat food before your workout.. your body is in such need for protein when u wake up and u put it through that hell on an empty stomach??? ur losing muscle mass.. big time.. prob the majority of your weight loss is lbm..

i highly recommend you switch up that habit

 

[Pero]

Train on empty stomach? If I can remember that was what Body for Life by Bill Phillip's called for and I tried that about 6 yrs ago. It was great for rapid weight/fat loss. I looked good then and was 6 3 200lbs very lean the leanest ive ever been but I then seeked muscle and there was no-way I could gain muscle doing that because I had no fuel in my tank like good grains or oats, berries and some protein before training, basically no strength=no gain's for me.

And bro please take no offense to this but stop feeding the suppliment companies money. You don't need to see a nutritionalist. Shit there used to be some here on this board if you really wanted a lot of diet advice. My advice would be the same that was given to me on here some time back and that was to spend my money at the grocery store on real, whole, live food's and not all that whey powder BS and NO shit.

Here is your diet with what a former member (HuskyGuy) that I got some of the best diet advice from would had modified for ya, read some of his old post's and (Mikea's) post's on training and you might see the changes you want. I don't know if your time allow's you to lift at this hr if not wake up earlier and eat then lift.

6:30 - Oat's and blueberries are great. Drop the whey and add more egg's like 2-3 whole, 4-6 whites cooked in olive oil.

7:45 - Train

9:00 -PWO shake that's 50g whey mixed with maltodextrin or waxy maize. But some are finding that a meal after work-out's is better.

11:00 - If you had your PWO shake then a good meal like you mentioned lean meat, rice and veggies or if you have a meal after lift's then a good snack like, nut's or cottage cheese or PB or roast beef sandwhiches or tuna sandwhices, skim milk.

2:00 - lean red meat and pasta/rice, avacadoe, veggies

Bedtime- lean meat/fish or Casein Protein shake

That's about 5 meals, unless your Cutler you really don't need to focus on 7-8 meal's a day. 5 meal's with 50-60 grams a protein a clip is perfect for your weight and for a lean bulker imo. Best of luck to ya, hope that help's if you put it into action.

Suppliment's-multi-v, fish oil, flax oil

Thanks a million for your comments mate. I really do appreciate it.

Btw, I'm training like this because I didn't know any better. I must admit, I've been showing some good gains in strength, despite training on an empty stomach.

I will be sure to get my current post workout meal in before I train in the morning now and see how that makes a difference.

I take it I will need to start getting some cardio in there otherwise I will be putting on some unwanted fat?

 

[Pero]

One more thing, at the moment I boil my eggs for a minute or so, so that it's still completely runny, but warmed up, and then add it to my shake. Would I utilize the protein better when the eggs are cooked, or am I ok just getting them in raw?