How does this look

[ktk374]

220 lbs.
6'1''
Probably about 20% BF (I think)

Meal #1:
Cereal
40 g Protein shake
5 g glutamine

Meal #2:
4 Chicken breasts of 15 g Protein each
2 cups of rice (about 80 g carbs)
40 g Protein Shake

Meal #3:
Same as #2

Pre-Workout:
40 g Protein shake

Post-Workout:
40 g Protein Shake
5 g Glutamine

Meal #4:
Same as #2 and #3

So I take in about 100 grams of protein a sitting, which might be too much, but it gets me to:


420 g protein
about 240 g carbs ed

I probably need more carbs, huh.

 

[Suareezay]

i take it this is a cutting diet?

1. calories are too low
2. fat is too low, or nonexistant.
3. protein is too high. 100g per sitting may or may not be an issue (i dont think it is) but overall 420g of protein for ~176 lean pounds is almost 2.5x lean bodyweight in protein, when 1.5x is the standard for a natural, and even trainees on drugs are recommended to eat up 2x lean bodyweight.

for off days, i would bump up the fat. For trianing days I would bump up the carbs while getting 6-10g fish oil and a few more grams of EFAs from somewhere.

 

[Drako]

Yeah dont be affriad to eat some fat, it will actually be good you and can aid in more fat loss. Same goes with Carbs.

 

[ktk374]

First, I'm actually trying to grow using this diet, albeit unsuccessfully in the last three weeks.

I guess I just haven't considered calories to be a big part of the equation and have always just skipped over those threads and that advise. But I figure I need to conume about 4500 g a day to gain. So I'll bump that up, monitor it today and change the diet in here based on that.

At every meal I do drink around four cups of juice/gatorade

What kind of fat are we talking about though, other than the EFAs? I'm trying to think what I could eat with some fat content.

 

[ktk374]

According to fitday I'm taking in approx.

5331 calories
88 g fat
549 g carbs
553 g protein

So that puts me about right on for calories, still need to go up? What do I need to bump up fat to?

 

[Suareezay]

According to fitday I'm taking in approx.

5331 calories
88 g fat
549 g carbs
553 g protein

So that puts me about right on for calories, still need to go up? What do I need to bump up fat to?

well between you and fitday, one of you is way the hell off. as is not even close. even if you quadrupled the amount of fat in the diet you posted in the OP, you wouldnt be eating 88g of fat. youre also nowhere near 500+g protein and carbs with that diet.

 

[Suareezay]

i really have better shit to be doing.

Meal #1:
Cereal depends, but using 2 servings of special K you get 220 calories + 90 calories for a cup of skim milk
40 g Protein shake 100 calories max
5 g glutamine

Meal #2:
4 Chicken breasts of 15 g Protein each enough chicken to equal 60g pro is 320 cals
2 cups of rice (about 80 g carbs) 430 calories
40 g Protein Shake 100 cals

Meal #3:
Same as #2 850

Pre-Workout:
40 g Protein shake100

Post-Workout:
40 g Protein Shake100
5 g Glutamine

Meal #4:
Same as #2 and #3 850

add up the totals in red for a grand total of a whopping 3160 calories.

 

[ecke70]

four cups of juice at every meal... thats a shitload of sugar. I guess your 2 cups of rice is measured cooked? otherwise its more than 80 g of carbs.

 

[ktk374]

220 lbs.
6'1''
Probably about 20% BF (I think)

Meal #1:
Cereal (220+90)
40 g Protein shake (2 scoops of 120 calories: Optimum Nutrition Golden Standard)
5 g glutamine

Meal #2:
4 Chicken breasts of 15 g Protein each (about 320)
2 cups of rice (about 80 g carbs) (430)
40 g Protein Shake (240)

Meal #3:
Same as #2 (990)

Pre-Workout:
40 g Protein shake (240)

Post-Workout:
40 g Protein Shake (240)
5 g Glutamine

Meal #4:
Same as #2 and #3 (990)

So I take in about 100 grams of protein a sitting, which might be too much, but it gets me to:


420 g protein
about 240 g carbs ed

I probably need more carbs, huh.

Adds up to about 4000 calories, then I added in the drinks which was about another 1000, so I don't know where it got the last 300. But there you go.

I appreciate the help, I think I got it, I'm just going to increase calories more and incorporate EFAs, then go from there.

 

[Suareezay]

Adds up to about 4000 calories

no, it adds up to about 3160 calories, unless by "cereal" you mean a "box of cereal". 16 cups of juice will add a lot though.

 

[JayC]

i really have better shit to be doing.

LMFAO!

 

[JayC]

220 lbs.
6'1''
Probably about 20% BF (I think)

Meal #1:
Cereal
40 g Protein shake
5 g glutamine

Meal #2:
4 Chicken breasts of 15 g Protein each
2 cups of rice (about 80 g carbs)
40 g Protein Shake

Meal #3:
Same as #2

Pre-Workout:
40 g Protein shake

Post-Workout:
40 g Protein Shake
5 g Glutamine

Meal #4:
Same as #2 and #3

So I take in about 100 grams of protein a sitting, which might be too much, but it gets me to:


420 g protein
about 240 g carbs ed

I probably need more carbs, huh.

You've already gotten some good adivce so I'll just throw some quick comments at ya... Just my opinions here:
1. Too many protein shakes. Think of them as either quick recovery aids or helping to bridge the protein gap. Not as a staple to consume throughout the day.
2. If you are really around 20% BF, I'd consider working on dropping that a bit before trying to consumer 5K calories a day and beefing up.
3. Get on fitday.com and figure out what your want your macros to be (i.e. fat 25%, Carbs 30%, prot 45%) and try sticking to that daily for a few months.
4. Why are you taking Glutamine? From my understanding Glutamine is more for endurance style athletes and tends to increase muscle endurance during strenuous sports training. BCAA's may be more of what you want. and glutamine is usually best taken right after a long workout and at bedtime.

 

[ktk374]

Thanks for the feedback.

 

[Suareezay]

BCAA's may be more of what you want, if youre into wasting money on useless supps.

fixed that for you.