Critique my diet!

[WacK]

Hi, i'm 20. height 5,8. weight ±175lbs, body fat around 14% i guess. Training for 4 years 5 times a week.

Goal is to bulk.

7h30 AM: bowl of oat, 2 wholes eggs and 3 whites, 1tbs of peanut butter, 1 banana.

8h15 AM: Shake of Optimum whey protein (26g of prots)

10h00 AM: 1 yagourt, 1 chewy nut bar, 20 amond, 1 banana

12h00: 250g of meat, 150g carb (spaghatti), green veggies

2h00: 1 yagourt, 1 chewy nut bar, 20 amond

3h00: apple

4h30: TRAINING

5h30: (PWO) 20g sugar and 5minutes later 1shake of Optimum whey protein

7h: 250g of meat, 150 carb (rice) green veggies

8h30: 1 shake of optimum whey protein

10h00: 1tbs of peanut butter, 20 amond, glass of milk

10h30: SLEEP

Please, critique and help me with my diet, i want to bulk!

 

[Dlove]

Good job 1st post and it's on the diet forum. You will find to grow it's all about the foods you eat and proper technique and a solid compound based weight training program. Welcome to the site. Damn i dont know where to start with this. Alright you wanna bulk. Your 175lbs so 250-300 grams of protein is fine. Thats easy. Some say 2grams of protein per lb of weight but you might wanna build up to that otherwise you will be blowing it out or it will get stored as fat. Drop all that whey shit. Spend your money on food. You could try something like this,


7 a.m 3 whole eggs, 5 whites cooked in olive oil, 1 cup oats, bannana, I personally like pork chops or steak and eggs with some oats or granola. glass of SuperFoods powder it's a great Suppliment look it up.

10a.m. Cottage Cheese and tuan or PB, Roast Beef on Wheat

12:30 p.m Pizza or Big Burgers. Pizza=Mass You wanna get big eat big. Or Ground beef and pasta with veggies and garlic to clean you out, Helps BP too. Cooked in olive oil.

Pre-workout Shake, Blend 20-30gr. Whey, half cup oats and granny smith apple. Or chicken breast and rice. Energy for before your workout the apple alone really aint enough.

Train 1 hr.

PWO Shake 50 g. Whey with Maltodextrin or Waxy Maize or Gatorade Powder


Dinner Steak, Salmon or Chicken or Pot Roast. Good carb source like Yams or Redskin Potatoes with sour cream. Veggies and onions. Glass of milk

Bedtime- Casein Protein Powder with water

You could try something like that. Truthfully man if I was 20 and 175lbs, you could just eat everything and anything in site. Get yourself some Fish Oil Caps Flax Oil 3x a day after meals. Avocados are great to throw in your diet too. Hope this helps.

 

[WacK]

I try to eat lean as possible.

The diet you shown me look really good to me, but is there too many fat? (olive oil, pizza...?)

Also, do you have great brand of SUPERFOOD that i can purchase and a good protein powder for PWO and a Casein one?

Thanks for the help!

 

[WacK]

Gruau: 1 tasse - (120g) - 450 CALS / FAT - 9g / Carb - 81g / Prot - 18g
Oeuf: 2 oeuf - (116g) - 160 CALS / FAT - 12g / Carb - 2g / Prot - 14g
Blanc d'oeuf: - 3 blancs - (94g) - 45 CALS / FAT - 0g / Carb - 0g / Prot - 10g
Beurre de peanut - (15g) - 90 CALS / FAT - 8g / Carb - 3g / Prot - 3g
Banana - 1 - ???

Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g

Yagourt - (100g) - 35 CALS / FAT - 0g / Carb - 5g / Prot - 4g
Barre tendre - (35g) - 170 CALS / FAT - 9g / Carb - 19g / Prot - 4g
Amande - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6g
Banana - 1 - ???

Meat - (250g) - ??? CALS / ±60g PROT
Pasta - (150g) - 400 CALS / FAT - 2g / Carb - 80g / Prot - 18g
Veggies - ????

Yagourt - (100g) - 35 CALS / FAT - 0g / Carb - 5g / Prot - 4g
Barre tendre - (35g) - 170 CALS / FAT - 9g / Carb - 19g / Prot - 4g
Amande - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6g
Apple - 1 - ???

Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g

Meat - (250g) - ??? CALS / ±60g PROT
Rice - (150g) - 480 CALS / FAT - 1g / Carb - 108g / Prot - 9g
Veggies - ????

Shake - (30g) - 120 CALS / FAT - 1g / Carb - 3g / Prot - 24g

Beurre de peanut - (15g) - 90 CALS / FAT - 8g / Carb - 3g / Prot - 3g
Milk - (250ml) - 100 CALS / FAT - 2,5g / Carb - 12g / Prot - 9g
Amande - (28g) - 170 CALS / FAT - 16g / Carb - 5g / Prot - 6g


CALORIES: 3095
FAT: 111.5g
CARB: 361g
PROT: 310g

MEAT ARE APPROX IN PROTS.

Remember, i've not calculate FAT, CARB, CALS for MEAT, i've ONLY calculate the prots approx (60)!

Thanks you !

 

[Dlove]

I try to eat lean as possible.

The diet you shown me look really good to me, but is there too many fat? (olive oil, pizza...?)

Also, do you have great brand of SUPERFOOD that i can purchase and a good protein powder for PWO and a Casein one?

Thanks for the help!

Olive oil is an excellent source of fat. The suppliment is called superfood you can pick it up at GNC if you have one near bye. Good PWO shake is Oryx Whey, Good Casein is Cytosports Evopro. You can google these and find them online. As for the Pizza thats just where it's at for packing on the mass.

 

[THE-ORACLE]

Breakfast
Egg substitute, liquid (Egg Beaters), 1.5 cup
Cottage Cheese, 2% Milkfat, 0.75 cup (not packed)
Quick Oats, 0.5 cup
cal-575 f-8 c-49 p-68

Lunch
Chicken Breast, no skin, 204 grams
Bacon, 3 medium slices, cooked (raw product packed 20/lb)
White Rice, long grain, 1 cup
Broccoli, fresh, 1 cup, chopped
cal-564 f-13 c-49 p-60

Dinner
Beef, t-bone steak, 8 oz
Baked Potato, with skin, 1 large (3" to 4-1/4" dia.)
Broccoli, fresh, 1 cup, chopped
cal-602 f-11 c-68 p-58

Snack
String Cheese, 1 serving
Banana, fresh, 1 medium (7" to 7-7/8" long)
Chicken Breast, no skin, 1 breast, bone and skin removed
cal-448 f-9 c-29 p-64

After Gym
Powershake - Muscle, 2 cup
cal-1,003 f-9 c-182 p-51 0

before gym

Meal Replacement

Chicken Breast, no skin, 1 breast, bone and skin removed
Powershake - Muscle, 1 cup
cal-761 f-7 c-91 p-80

Total Daily
Cal -3,953 f-57 c-468 P-381

 

[WacK]

What a good Powershake - muscle?

Before the gym there a meal replacement (whats that?) and
Chicken Breast, no skin, 1 breast, bone and skin removed
Powershake - Muscle, 1 cup
cal-761 f-7 c-91 p-80

or only a meal replacement or the other choice?

Thanks for helping me

 

[WacK]

Anyone?