Please critique my meal plan

Machina09

New member
Based on various factors and calculations (such as RMR, TEF, NEAT, bf % etc), I've determined these are my caloric needs:

Non workout days: 2922 kcal
Workout days: 3557 kcals

Here is what my diet looks like from my research:

7:45 AM

Protein/Carb drink:
56 g Maltoodextrin
28 g hydrolyzed whey
5 g BCAA
3 g Glutamine
5 g Phenylalaline

Total Calories: 336

8:00 AM

Workout (1-1.5 hrs intense lifting)
I will be sipping the same drink between workouts.

Total Calories: 336

9:30 AM

Post workout
I will be sipping the same drink between workouts.

Total Calories: 336

11:30 AM

1.) Omelet comprising of 6 egg whites, 1 whole egg, 4 oz turkey ham, 1/2 green pepper, 1/2 onion, 1 slice fat free cheese, cooked in vegetable oil.
2.) 1 Banana
3.) 2 fish oil caps

Calories: 695
Protein: 71 g
Carb: 62.4g
Fat: 16g

1:30 PM

Chicken fried rice:

Calories: 770
Protein: 74g
Carbs: 84g
Fat: 14g

4:30 PM

2 Tuna burgers:

Calories: 475
Protein: 63
Carb:14
Fat: 41.6

7:00

Brocolli beef stir fry

Calories: 487
Protein: 53
Carb: 20
Fat: 49.71

10:00

Lamb kebabs

Calories: 557
Protein: 44
Carb: 20
Fat: 74.24

So what do you guys think? I took an awefully lot of time making this plan, so I REALLY value your constructive advice. Tear it apart as you see appropriate.
 
that's alot of fat grams and carbs...are you bulking or cutting? If you're cutting, that's a train wreck. I'd cut out the fried rice, it's high in the glycemic index. Stick with all complex carbs in your meals. Keep your diet clean...have a cheat meal once a week.
 
1) Daily consumption of tuna can be harmful.. look it up, make your own decision

2) bcaas + protein powder... kinda excess due to the fact protein powders contain all the bcaas you need,

3) for post workout I suggest waxy maize first and a whey isolate (isopure possibly...?) 20 min after, (optimum nutrition makes waxy maize now and its way better priced than trueprotein)

4) I would also add casien right before bed to deminish the night time catabolic state.

Fat numbers seem high but i dunno, tired of analyzing
 
I'm on a bulk cycle, clean bulk is my goal actually.

Should I lower down the fat content and up the carbs? What if the majority of the fat is healthy, such as MUFA, PUFA, omega-3, and omega-6?

Should I also replace fried rice with steamed long grain white rice?

Thank you a bunch guys.
 
I agree with that, more carbs like brown rice, sweet potato, yam. You need to get rid of a lot of those fats. But keep fish oils, nuts, omega's.
 
Based on various factors and calculations (such as RMR, TEF, NEAT, bf % etc), I've determined these are my caloric needs:

Non workout days: 2922 kcal
Workout days: 3557 kcals

Here is what my diet looks like from my research:

7:45 AM

Protein/Carb drink:
56 g Maltoodextrin
28 g hydrolyzed whey
5 g BCAA
3 g Glutamine
5 g Phenylalaline

Total Calories: 336

8:00 AM

Workout (1-1.5 hrs intense lifting)
I will be sipping the same drink between workouts.

Total Calories: 336

9:30 AM

Post workout
I will be drinking the same drink after workout.

Total Calories: 336

11:30 AM

1.) Omelet comprising of 6 egg whites, 1 whole egg, 4 oz turkey ham, 1/2 green pepper, 1/2 onion, 1 slice fat free cheese, cooked in vegetable oil.
2.) 1 Banana
3.) 2 fish oil caps

Calories: 695
Protein: 71 g
Carb: 62.4g
Fat: 16g

1:30 PM

Chicken fried rice:

Calories: 770
Protein: 74g
Carbs: 84g
Fat: 14g

4:30 PM

2 Tuna burgers:

Calories: 475
Protein: 63
Carb:14
Fat: 41.6

7:00

Brocolli beef stir fry

Calories: 487
Protein: 53
Carb: 20
Fat: 49.71

10:00

Lamb kebabs

Calories: 557
Protein: 44
Carb: 20
Fat: 74.24

So what do you guys think? I took an awefully lot of time making this plan, so I REALLY value your constructive advice. Tear it apart as you see appropriate.
 
You know you already posted this right? Why post it again, you got responses on the other one
 
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