My current diet/stats... - SuperiorMuscle.com

1badMF · #1 12-08-05, 09:43 AM

I just wanted to post my current diet to see what everyone thinks and if I need to add or change some things.

Stats atm.
5'11"
12% bf
197 lbs.
Currently bulking.

6 - 7 am: 1 cup oats in microwave and some splenda. 6 egg whites and 1 whole egg, protein shake (44g)

9 - 10am: White turkey breast with some low fat ham, 2 WW slices of bread and lettuce(not iceburg). Whole grain granola bar.

11am - 12pm: Bannana, another sandwhich with 2 slices WW and lundon broil steak with lettuce (again. not iceburg), peanut butter + Protein shake (44g)

1 - 3:30pm: Some nutts, not really much around this time because im getting off from work but I eat something to keep my stomach happy. Days I got off or at school I'll usually have some plain tuna with nuts.

5 - 6pm: Potato's, green beans, steak or chicken breasts, salad.

7 - 8:30pm: workout

8:30 - 9pm: PWO shake (44g) and some more nutts.

10pm: Sleep

The only thing thats hard on me at the moment is how I have to cram my workout, pwo, and sleep in. I usually try to make it to the gym around 4 when I get off work but with my grandfather going to the hospital for cancer and everything being stressed for this comming holiday, it's been bitch to fit things in.

1badMF · #2 12-08-05, 11:34 AM

My bmr is 2178. Sorry, left it out up top.

fog_hat1981 · #3 12-08-05, 11:46 AM

Quote:

Originally Posted by 1badMF

My bmr is 2178. Sorry, left it out up top.

You need some help but I don't have time right now. Give me a day or two or maybe someone esle will jump in and help you. There are many more well qualified people here but I'll give it a shot when I get a chance tonight or in the morning.

Also, take another look at your BMR - that looks pretty low for your stats. Is that your "original BMR?" It seems as if you might have left out your thermic food and activity factors. I may be wrong but double check it...

SloppyJo · #4 12-08-05, 12:03 PM

agree with foghat, bmr seems too low
I'll just add in a couple things real quick

Quote:

Originally Posted by 1badMF

6 - 7 am: 1 cup oats in microwave and some splenda. 6 egg whites and 1 whole egg, protein shake (44g)
I don't know if you need a 44g protein shake with the eggs. I usually use one scoop for breakfast so it'll be 24g. You can also use a couple more egg yolks but make sure you drink the shake as soon as you get up then eat the eggs a little later.

9 - 10am: White turkey breast with some low fat ham, 2 WW slices of bread and lettuce(not iceburg). Whole grain granola bar.
Is this pre-packaged lunch meat?

11am - 12pm: Bannana, another sandwhich with 2 slices WW and lundon broil steak with lettuce (again. not iceburg), peanut butter + Protein shake (44g)
Cut out the sandwich and protein shake. Make it somethin like 6-8oz of chicken/ground beef/steak

1 - 3:30pm: Some nutts, not really much around this time because im getting off from work but I eat something to keep my stomach happy. Days I got off or at school I'll usually have some plain tuna with nuts.
I would just make this tuna and almonds. You can get those flav. pouches of tuna that dont need to be drained and eat those pretty fast

5 - 6pm: Potato's, green beans, steak or chicken breasts, salad.

7 - 8:30pm: workout

8:30 - 9pm: PWO shake (44g) and some more nutts.
Cut the nuts out, you don't want fat PWO, it'll slow down the digestion of protein and carbs. Add about 8-10oz. of OJ.

10pm: Sleep
I would add another meal in here before bed. Your body is going to need somethin to use during sleep instead of your muscles. Cottage cheese would be a good choice or eggs or a casein protein shake. I also like to have a spoonful of natty pb before bed when bulking.

I don't have time to add anything else, foghat can add on to it.

1badMF · #5 12-08-05, 12:06 PM

Well I did my BMR off this website and I got like 3100. Then I did my BMR off a internet BMR calculator and it gave me 2178.

Now I just recently did another bmr off another website and it said 2178 was my bmr if I was a female.. And my actual bmr is 2677 and includes my activity factor.

1badMF · #6 12-08-05, 12:09 PM

The sandwhich meat is pre-packed ham. But the turkey breast isn't and the steak isn't. I just throw in a shitload of steak and turkey in a sandwhich because I can eat it faster and get back to work. At home I'll usually make a plate with some chicken/turkey breasts or flame up a steak on the grill but I just use the bread to make the sandwich so i can down it all quicker.

Curls4dGirls · #7 12-08-05, 01:15 PM

What is the macro breakdown of your diet?

Even without that, I can tell you that, if you're bulking, you're not getting enough carbs. Also, be sure your eating sweet potatoes or red potatoes.

fog_hat1981 · #8 12-09-05, 11:58 AM

I would ballpark your BMR between 3000 and 3200 so you were pretty far off. If you don't want to do the math on your own try www.ExRx.com for another BMR calculator.

[quote=SloppyJo]agree with foghat, bmr seems too low
I'll just add in a couple things real quick

Quote:

Originally Posted by 1badMF

6 - 7 am: 1 cup oats in microwave and some splenda. 6 egg whites and 1 whole egg, protein shake (44g)
I don't know if you need a 44g protein shake with the eggs. I usually use one scoop for breakfast so it'll be 24g. You can also use a couple more egg yolks but make sure you drink the shake as soon as you get up then eat the eggs a little later.

6am - I would blend a cup of oats and your protein shake (I'm assuming 2 scoops for your 44 grams) first thing once you wake up. I've found that if I drink the blended oats I don't get as full on them as if I have to eat them in a bowl etc.

Sip on 8oz -12oz of OJ during this time...

7am - 8am - I would have the 6 eggs whites and 1 whole egg with a cup of brown rice. Cut up the eggs and mix it with the rice. You can throw in some chopped green/purple onions and maybe diced tomatoes. It makes it taste less bland...

9 - 10am: White turkey breast with some low fat ham, 2 WW slices of bread and lettuce(not iceburg). Whole grain granola bar.
Is this pre-packaged lunch meat?

10am - Try this for an option instead of a sandwich. I like any meat (turkey breast, chicken, tuna etc) cut up with diced sweet potatoes and I throw it in a whole wheat pita. I'm not big on sandwiches but I've learned to like pita pockets etc filled with either meat and diced sweet potatoes or meat with brown rice. Cut out the granola bar. It's got a good amount of calories but it's most likely very high in fat. Also, cut out the lunch meat and go with fresh meats like turkey breast, chicken etc.

11am - 12pm: Bannana, another sandwhich with 2 slices WW and lundon broil steak with lettuce (again. not iceburg), peanut butter + Protein shake (44g)
Cut out the sandwich and protein shake. Make it somethin like 6-8oz of chicken/ground beef/steak

12pm - Try something like the last meal I mentioned above.

1 - 3:30pm: Some nutts, not really much around this time because im getting off from work but I eat something to keep my stomach happy. Days I got off or at school I'll usually have some plain tuna with nuts.
I would just make this tuna and almonds. You can get those flav. pouches of tuna that dont need to be drained and eat those pretty fast

2pm - Try to eat another meal with meat and rice or meat and sweet potatoes etc. You'll get tired of the same old sandwich etc so throw your sweet potatoes in some tin foil. Heat them in the oven at 500 degrees for an hour before you go to bed. When you turn off the oven just leave the potatoes in the oven overnight. When you get up you just throw them in your bag and take off. They will have "roasted" all night and have a great flavor and texture to them if you try this.

5 - 6pm: Potato's, green beans, steak or chicken breasts, salad.

Make this ^ meal 4pm...

6pm - You need a good amount of carbs and protein an hour before your workout. Try a cup of oats blended in with 2 scoops of protein here. Make sure not to make it closer to an hour before you workout or you'll wind up with stomach problems later on down the road.

7 - 8:30pm: workout

8:30 - 9pm: PWO shake (44g) and some more nutts.
Cut the nuts out, you don't want fat PWO, it'll slow down the digestion of protein and carbs. Add about 8-10oz. of OJ.

8:30pm - 9:00 pm - 2 scoops of your whey and 80-100 grams of carbs (either dextrose/maltodextrin or oats etc).

10pm: Sleep
I would add another meal in here before bed. Your body is going to need somethin to use during sleep instead of your muscles. Cottage cheese would be a good choice or eggs or a casein protein shake. I also like to have a spoonful of natty pb before bed when bulking.

You really need to eat again before you sleep. A cup and a half of cottage cheese or several tablespoons of natural PB would be fine.

I don't have time to add anything else, foghat can add on to it.

I would ballpark this diet at around 3500-3700 calories. See what this gets you and take it from there. I would tell you to track everything on FitDay and make sure that you're maintaining this as closely as possible.

Also, I'm not trying to be an ass, but, if you're so pressed for time that your diet or your workouts are suffering then stay off the boards. Get your priorities straight and then come back and let us know how your progress is. You'll never catch me post-whoring one day and then complaining that I don't have time to eat right or workout enough the next day (oh - and I go to school, work and have a family)...