critique my diet

[strom]

Age - 53
Height - 5' 10"
Weight - 180 lbs
BF% - not sure, guessing around 18%, maybe you can tell from the pic
Experience - Lifting for 2 years
Cycle Experience - zero

right now eating about 2700-3000
maintenance calories are 2700

currently:
mwf – lifting
t-th-sat - running

going to a 4 day split with less running and trying to do a lean bulk in about 1 week

breakfast
egg whites
oatmeal
2 scoops

snack
almonds
banana
carrots
cauliflower

lunch
chicken
oatmeal
low fat cheese
broccoli

snack
peanut butter
celery

pwo
2 scoops
carbs
vitamin c
bcaa

dinner
chicken or turkey chili (pinto & kidney beans)

bedtime
2 scoops

 

[strom]

Instead of cottage cheese at night, can you have peanut butter?

 

[sicasso13]

Well at 53 u look good...For starters you really have only 2 solid meals a day in ur plan..Not good you wana spped things up and make sure your body is always fueled..I would try to get some ground chicken or breast at least 3 times threw out the day with lots of greens and change it up with Lean ground beef or even fish..A sweet potatoe in with ur meal after ur work out is a must or some rice..The whole idea is to eat which ur not doing..Shakes are good but they cannot compete against real food..Ya need to learn about what to eat,when to eat it and how much to eat...Thats why some of us get paid to do diets because it saves you time trying to learn by ur self,,,Diet is 80% of looking and feeling good!!!! Good luck sir..

 

[strom]

For starters you really have only 2 solid meals a day in ur plan.

I will work on this part right now.

A sweet potatoe in with ur meal after ur work out is a must or some rice.

Going to make some brown rice today!

thanks for the advice, it's much appreciated!

 

[Welter]

strom,

check out 3J's sticky to get some ideas of the foods you want to eat. Your diet really is pretty clean. You don't mention the quantities or macros for each meal but your choices aren't bad.

Where in the day is your workout? between which meals? Also, your bulking so its not terrible but try and drop your fats/carbs in the same meal. Try to stick with carb/pro or fat/pro not fat/carb (which is your first snack)

edit: I see your pwo shake is late in the day, how long after lunch is your workout usually?

 

[strom]

strom,

check out 3J's sticky to get some ideas of the foods you want to eat.

For sure!

Where in the day is your workout? between which meals?

My lunch is at 11:30 AM and I workout at 3:00 PM. I just have peanut butter and celery before my workout.

Also, your bulking so its not terrible but try and drop your fats/carbs in the same meal. Try to stick with carb/pro or fat/pro not fat/carb (which is your first snack)

I didn't know that! How would that differ if I was cutting?

 

[BiGnNasty]

PWO always needs protein 40+ grams

 

[BiGnNasty]

Instead of celery and pb preworkout. Maybe do 4oz tuna on wheat(mayo is fine) and throw in a 25 gram protein shake. a banana is good too

 

[Welter]

For sure!


My lunch is at 11:30 AM and I workout at 3:00 PM. I just have peanut butter and celery before my workout.

Get some whole foods in about 45 minutes before you workout. Try to get an equal split of carbs/pro. I try and get 30-40g of each pre workout. preferably a good complex carb.


I didn't know that! How would that differ if I was cutting?

You generally dont want to mix the two at any time. When cutting you should try and do it as minimally as possible.

I try to avoid mixing carbs/fat regardless of whether im cutting or bulking.

 

[sicasso13]

For sure!


My lunch is at 11:30 AM and I workout at 3:00 PM. I just have peanut butter and celery before my workout.


I didn't know that! How would that differ if I was cutting?

Again at ur age You have to practical and a bulking stage isnt what you want..Not to say ur old but the whole idea is to Get a little mass and keep it u have a good build already you just need to eat better and hit the gym on a regular basis,,I would advise you talk to a diet and nutrition expert and it will save you alot of time...As we get older we need to make sure we are doing what we are supose to so with exercise aswell...Just what i have learned threw by mistake,,,

 

[Welter]

There are plenty of older guys (myself included) that bulk at times. No reason he cant bulk now especially if he's doing cardio and weight traing 4x a week.

Eat clean, eat big and lift heavy

 

[sicasso13]

There are plenty of older guys (myself included) that bulk at times. No reason he cant bulk now especially if he's doing cardio and weight traing 4x a week.

Eat clean, eat big and lift heavy

Im not saying That your to old to do anything..I think if a person gets in shape first loose a little body fat and gets some tone and definition then you can make the changes to put on some mass..No sense in eating like the hulk if u are in an earkle body..We build mass over years even with aids..One diet doesnt do that...And age plays a factor in that..

 

[strom]

I think if a person gets in shape first loose a little body fat and gets some tone and definition then you can make the changes to put on some mass.

I agree, I'm doing a lean bulk for 2 months, then going to cut down to 15% (or less).

Probably looking like next winter by the time I locate and acquire everthing needed to try my first cycle Test E.

 

[BiGnNasty]

Maybe a Ketosis diet would be good for u.