My diet! criticism welcomed

[DemoSouthpaw]

Whats up guys, been reading up alot on the diet forum now and have fine tunned my diet as follows and suggestions are greatly welcomed.

Stats: 5-8/167lbs
not sure what my BF is


10:00am

1cup oat meal
1scoop protein (25g)
1/4 dried cranberries
1/2cup milk
======================
12:00pm (post workout)

2scoop protein (50g)
1/8 cup flax seed
1 cup non-fat milk
2 bananas
====================
2:30pm

5oz ground turkey burger (lean)
1 whole wheat bun
1 slice of reduced fat swiss cheese
1/2 cup of frozen veggies
========================
4:30pm

8oz chicken breast
1/2cup frozen veggies
1/4cup of oatmeal
1/8 cup of 2%milk
========================
7:00pm

8oz chicken breast
1/2cup frozen veggies
1/4cup of oatmeal
1/8 cup of 2%milk
========================
9:00pm

5oz ground turkey burger (lean)
1 whole wheat bun
1 slice of reduced fat swiss cheese
1/2 cup of frozen veggies
========================
11:00pm

1/2cup oatmeal
1/4 cup of 2% milk
=======================
12:30am

sleep

Let me know what you guys think, if i should add anything or take somethings out.

*My goal is to mass up some.

 

[3J]

macros?

 

[HereToStudy]

My first suggestion would be to start tracking your diet with software, or a free site such as fitday.com, this will allow you to see what your macros are and where you are coming up short.

 

[DemoSouthpaw]

Guess its time to do a search on "macros" i thought macro meant you get your protein/fiber/carbs ect ect from food instead of supplements. Ill check out the site thanks for the info gents.

 

[RJ]

Guess its time to do a search on "macros" i thought macro meant you get your protein/fiber/carbs ect ect from food instead of supplements. Ill check out the site thanks for the info gents.

its just a breakdown of the amount of pro/carb/fat you are taking in each day. go to fitday and they do it all for you.

 

[DemoSouthpaw]

Wow awesome site!

attached is what the read out says

 

[RJ]

ok, so based on that, your macros would be 33%pro/41%carb/26%fat.

 

[DemoSouthpaw]

RJH you know Im trying to put on some mass, what do you think about this diet? Any suggestions or other food combinations i can use as well so i dont get tired of the same food over n over.

Thanks!

 

[Mr P]

Guess its time to do a search on "macros" i thought macro meant you get your protein/fiber/carbs ect ect from food instead of supplements. Ill check out the site thanks for the info gents.

long time ago 3J asked me the same.. "what is your macros? and before I googled it, I thought it was macaronie lol.

 

[3J]

gotta keep u guys on ur toes.. lol

that's why i created my free diet advice thread... post 1 has EVERYTHING u need to know to get started on a better diet..

 

[3J]

so your eaing about 3200 calories.. i would say that would be enough to grow for a guy your size.. but to be sure, figure out your bmr/tdee (again my sticky gives the formula for this in the first post)

 

[RJ]

RJH you know Im trying to put on some mass, what do you think about this diet? Any suggestions or other food combinations i can use as well so i dont get tired of the same food over n over.

Thanks!

well, my ways are a bit more unorthodox than most, but i agree with 3J. thats plenty of cals.

Only thing i suggest is a cheat meal EOD or what I call " A Big Sunday" every week.

I never liked the term bulking cause its everyones justification for getting fat. But you gotta eat if you wanna get strong enough to grow. So I like to eat clean and add cheats in there. Keeps you from going crazy also.

 

[RJ]

figure out your bmr/tdee

damn i forgot how much it turns me on to hear you talk like this.

 

[3J]

damn i forgot how much it turns me on to hear you talk like this.

lmfao... its been a while baby.. i knew u'd come back to me.. they all come back

 

[DemoSouthpaw]

Bmr=1860
tdee=2883

 

[DemoSouthpaw]

Bmr=1860
tdee=2883

 

[3J]

everything looks good but your last meal.. why are u eating oats before bed??

 

[DemoSouthpaw]

everything looks good but your last meal.. why are u eating oats before bed??

Because i dont know any better lol, what do you suggest? Alot of people say cottage cheese bc/its slow release but i cant really stomach it.

 

[3J]

Because i dont know any better lol, what do you suggest? Alot of people say cottage cheese bc/its slow release but i cant really stomach it.

lean beef is king before bed...

u can also do a casein shake.. drop the carbs.. and add fats instead.. that would work better.. though not as good as lean beef

 

[3J]

fyi carbs before bed unless its right after a workout limit gh production overnight... thats the reason to no carbs before bed