diet posted. help fill in the gaps.

[supersafado]

Well.... I've been putting off posting my diet for awhile. I figured i'd try to read a bit and figure it out for myself but it's not really working out that way.


Stats: 6'0 27yrs 200lbs bf 15%

I am currently looking at putting together a cycle but the diet has to be in order i know that. Cycle is solid. I've done enough research and asking. It's legit.

As for diet. I went to come different calorie counters and they were all way different and i didn't feel like they were very accurate.

I know this isn't perfect but this my schedule this is usually what i get down. Help me fill in the gaps where i need to.

My goal is to bulk up and put on some good weight while on cycle.

breakfast
8:00 3 eggs 1 whole wheat bagle

10:00 1 can of chicken (tried with tuna wasn't happening.) 25 almonds

12:00 8oz beef. 2 slices of whole wheat bread 1 cup of vegs

2:00 protein shake tbs of olive oil.

4:00 protein shake w/ 1/4 cup of oats

currently doing physical therapy for a shoulder injury 4:00-5:30

6:00 protein shake (one scoop) w/ ceatine
back to gym 6:30 - 8:00

8:00 protein shake 1/2 avocado
8oz of chicken w/ salad. 1/2 romaine 1/2 spinach

I know there are too many shakes still working on getting a routine to there i can be at work and still eat well.

 

[Welter]

Well.... I've been putting off posting my diet for awhile. I figured i'd try to read a bit and figure it out for myself but it's not really working out that way.


Stats: 6'0 27yrs 200lbs bf 15%

I am currently looking at putting together a cycle but the diet has to be in order i know that. Cycle is solid. I've done enough research and asking. It's legit.

As for diet. I went to come different calorie counters and they were all way different and i didn't feel like they were very accurate.

I know this isn't perfect but this my schedule this is usually what i get down. Help me fill in the gaps where i need to.

My goal is to bulk up and put on some good weight while on cycle.

breakfast
8:00 3 eggs 1 whole wheat bagle

10:00 1 can of chicken (tried with tuna wasn't happening.) 25 almonds

12:00 8oz beef. 2 slices of whole wheat bread 1 cup of vegs

2:00 protein shake tbs of olive oil.

4:00 protein shake w/ 1/4 cup of oats

currently doing physical therapy for a shoulder injury 4:00-5:30

6:00 protein shake (one scoop) w/ ceatine
back to gym 6:30 - 8:00

8:00 protein shake 1/2 avocado
8oz of chicken w/ salad. 1/2 romaine 1/2 spinach

I know there are too many shakes still working on getting a routine to there i can be at work and still eat well.

Way too many shakes and there is no way to tell you whether you will gain on that. There are no macros. I know you said they are all different but you need to put a value on everything. It's a pain in the ass but if you want to do it right, you will need to take the time to count calories and get your macros.

Use fitday.com

For the few food choices you have there they are ok. Not great check 3J's sticky for proper meal choices.

 

[supersafado]

Way too many shakes and there is no way to tell you whether you will gain on that. There are no macros. I know you said they are all different but you need to put a value on everything. It's a pain in the ass but if you want to do it right, you will need to take the time to count calories and get your macros.

Use fitday.com

For the few food choices you have there they are ok. Not great check 3J's sticky for proper meal choices.

yeah i used fitday but i think i just have to go manually input the calories on something cuz i didn't feel it was very accurate.

I also forgot to throw in some fruit on those but 1 banana and a hand full of blueberries probably isn't enough to really count.

ok i'll post my fitday stuff later on tonight. Dieting is my least favorite part but it's a must and i know that.

 

[stevebucknor1]

You will need to take the time to count calories and get your macros. This is the best way and your schedule is excellent. There is no need the change anything in it.



Condo Association Management

 

[supersafado]

http://fitday.com/fitness/FoodLog.html?_a_Date=1296864000.

Not sure if the picture of my fitday calorie counter will show up but the break down goes like this.
3,549 cals
132.6 fat
262.2 carbs
373.9 protein

I don't know how i have so much fat counted in there. Almonds are the only thing i take to get my good fats. everything else is pretty clean. That's why i don't trust their calorie counter.

anyway. let me know what you guys think. Where can i improve and what are your suggestions.

 

[Welter]

http://fitday.com/fitness/FoodLog.html?_a_Date=1296864000.

Not sure if the picture of my fitday calorie counter will show up but the break down goes like this.
3,549 cals
132.6 fat
262.2 carbs
373.9 protein

I don't know how i have so much fat counted in there. Almonds are the only thing i take to get my good fats. everything else is pretty clean. That's why i don't trust their calorie counter.

anyway. let me know what you guys think. Where can i improve and what are your suggestions.

Your fat looks right. Your fat is coming from the eggs (if they're whole eggs), EVOO, Almonds, Avocados and Beef.

I know your bulking but any idea what your bmr/tdee is?

 

[supersafado]

Your fat looks right. Your fat is coming from the eggs (if they're whole eggs), EVOO, Almonds, Avocados and Beef.

I know your bulking but any idea what your bmr/tdee is?

not 100% sure because i am guessing on the BF but i did 36's formula and it came out to around 2050. tdee was 3100. What i need to do is figure out how i am going to up this for if and when i cycle.

 

[Welter]

not 100% sure because i am guessing on the BF but i did 36's formula and it came out to around 2050. tdee was 3100. What i need to do is figure out how i am going to up this for if and when i cycle.

Your best off sending a photo to 3J, he can give you your BF%.

Assuming you are 3100 tdee, your going to want to eat 3400-3500 per day.

If you follow a 40/40/20 split that would be roughly.....
1400 kcals of pro = 350g P
1400 kcals of carbs = 350g C
700 kcals of fat = 80g F

Post up a proposed diet based on that. the only shake you have should be pwo. Last meal should be a lean red meat and fat, or any casein protein and fat. Your carbs should be a good complex carb such as oats, beans, sweet potatos, brown rice.....
fats should be EVOO, avocados, almonds, cashews, peanuts, walnuts.....