Diet Check, Please

[Curls4dGirls]

Just need an extra set of eyes on my bulking diet. I know the cals are high for my stats, but I need that to grow. I'm considering pulling back a little on training days.

Stats:31 years old, 6 ft, 190, 15% bf
Training: strength / power with 1 to 2 days of 20 min cardio per week.
Diet:

Meal 1
10 Egg whites, 1 tbls of natty PB, 2 cups oats
67 g p, 110 g c, 21 g f

Meal 2
7.5 oz Chicken, 12 oz sweet potatoes, 5 g flax, greens
71 g p, 93 g c, 8 g f

Meal 3
7.5 oz chicken, 12 oz sweet potatoes, 5 g flax, greens
71 g p, 93 g c, 8 g f

Meal 4
8 oz lean Red Meat, 3 cups (cooked) of rice, greens
60 g p, 95 g c, 19 g f

Meal 5
2 cans Tuna, 4 pieces whole wheat bread
72 g p, 68 g c, 14 g f

I also have a PWO shake on training days (mon, tues, thur, fri), which consists of 50g dextrose, 50 g malto, 50 g protein.

So, on training days I'm getting, roughly:
4400 cals, 392 g protein, 560 g carbs, and 70 g fat

On non-training days, I'm getting, roughly:
3800 cals, 342 g protein, 460 g carbs, and 70 g fat

I know I should break this into 6 meals, but it's not possible given my schedule. Any other thoughts?

thanks.

[ROCKILLER]

could you make the 2 tuna sandwiches ahead of time and then split them up a bit. I couldnt do 2 right in a row.

[slayer of souls]

I suggest you incorporate more greens into your diet: celery, cauliflower, broccoli.

Introduce other sources of EFAs: Almonds, Olive Oil, fish oil, sunflower and pumpkin seeds.

Research has confirmed that when fat added to a carb meals impairs gastric empty and impairs enzyme carbohydrate interaction. It increases a rise in blood glucose concentration when fats and carbohydrates are combined, this should be avoided if you intend to minimize insulin levels.


Depending on your body composition , should perhaps be taken into consideration.


"Meals with a high carbohydrate content in combination with high-fat meals can actually promote a synergistic insulin release when compared to the two alone. High fat with high-carb meals represent the worst possible case scenario."

[Curls4dGirls]

Originally Posted by slayer of souls

Research has confirmed that when fat added to a carb meals impairs gastric empty and impairs enzyme carbohydrate interaction. It increases a rise in blood glucose concentration when fats and carbohydrates are combined, this should be avoided if you intend to minimize insulin levels.


Depending on your body composition , should perhaps be taken into consideration.


"Meals with a high carbohydrate content in combination with high-fat meals can actually promote a synergistic insulin release when compared to the two alone. High fat with high-carb meals represent the worst possible case scenario."

Thanks for the advice on greens and EFA's. As for the fat / carb comments .... that's an old wive's tale.

a post by mfornero
What a lot of the food combining jedi seem to be missing is that fact that nutrient storage/utilization is not instantaneous.

When you consume a meal, fat does not instantly appear in your bloodstream, nor do carbs-- everything must be digested. Bear in mind also that varying amounts of fiber/fat/protein will greatly affect digestion time, and fat goes through a different pathway to reach the bloodstream than protein/carbs.

So if you were to eat oatmeal with peanut butter and MPI, for example, the fats in the peanut butter reaching the bloodstream would not necessarily coincide with the insulin release due to the protein/carbs.

Throughout the course of the day, fat is always being stored and released, and the ratio of carb:fat oxidation is never really absolute (especially on a mixed diet) So with only P+C/P+F, you swing the ratio in one direction for part of the day, the other for the rest of the day. With P+C+F, the ratio remains fairly constant throughout the day. But for the same given daily macronutrient breakdown, the total amounts oxidised are going to pretty much be the same.

The only real exception would be the workout time period, where you want to avoid fats due to the slowing of gastric emptying.

[slayer of souls]

Interesting, that never occurred to me.

Thanks

[BBAddict]

Originally Posted by Curls4dGirls

Meal 1
10 Egg whites, 1 tbls of natty PB, 2 cups oats
67 g p, 110 g c, 21 g f

Meal 5
2 cans Tuna, 4 pieces whole wheat bread
72 g p, 68 g c, 14 g f

I also have a PWO shake on training days (mon, tues, thur, fri), which consists of 50g dextrose, 50 g malto, 50 g protein.

Overall, think it looks great. the only thing I would say is that it would be good to substitute some fish oil for the flax seed for some of the fats.

I think the first meal of the day should be clean. Coming out of the night, I like the nutrients to be able to hit my system ASAP, so I avoid fats that would slow the absorption process. I actually use whey protein right away to get protein into my system right away to halt any catabolic processes and then make my oats and eggs. I would cut out the pb. I would check your calculation on the amount of fat in that meal though because I don't see how you get that much fat. There's minimal fat in the egg whites, minimal in the oatmeal and about 8-9gms in 1Tablespoon of pb.

I don't know when meal 5 is but even during a bulking diet, it has worked better for me to start cutting back on carbs and using more fat for my cals--just something to think about.

I think, especially when bulking, it is important to have a casein-based meal right before bed. Either a casein shake or cottage cheese to maintain an anabolic state in your body as long as possible. I have even done 2am meals to make sure I don't go catabolic--I don't recommend it though as I definitely got tired.

Overall, looks really good though--keep us updated on how your bulker goes!

[rado]

Originally Posted by Curls4dGirls

Just need an extra set of eyes on my bulking diet. I know the cals are high for my stats, but I need that to grow. I'm considering pulling back a little on training days.

Stats:31 years old, 6 ft, 190, 15% bf
Training: strength / power with 1 to 2 days of 20 min cardio per week.
Diet:

Meal 1
10 Egg whites, 1 tbls of natty PB, 2 cups oats
67 g p, 110 g c, 21 g f

At what time are you having this meal? I would drop the pb and add some turkey bacon here, natural kind if you can find it. Add some raisins to your oats.

Originally Posted by Curls4dGirls

Meal 2
7.5 oz Chicken, 12 oz sweet potatoes, 5 g flax, greens
71 g p, 93 g c, 8 g f

What kind of greens are they? I would eat spinach and some tomatoes here for the greens...

Originally Posted by Curls4dGirls

Meal 3
7.5 oz chicken, 12 oz sweet potatoes, 5 g flax, greens
71 g p, 93 g c, 8 g f

Variety bro, ditch this here and maybe eat a turkey patty or a lean burger with some brown rice and veggies.

Originally Posted by Curls4dGirls

Meal 4
8 oz lean Red Meat, 3 cups (cooked) of rice, greens
60 g p, 95 g c, 19 g f

If this is your meal before the gym, have a nice Whey protein shake with oats, natural pb and berries in it.

Originally Posted by Curls4dGirls

Meal 5
2 cans Tuna, 4 pieces whole wheat bread
72 g p, 68 g c, 14 g f

It would help to know what time these meals are taken, come on bro I'm guessing after the gym right? Ditch the bread and eat brown rice instead, less sodium intake since tuna has plenty of it.

Originally Posted by Curls4dGirls

I also have a PWO shake on training days (mon, tues, thur, fri), which consists of 50g dextrose, 50 g malto, 50 g protein.

So, on training days I'm getting, roughly:
4400 cals, 392 g protein, 560 g carbs, and 70 g fat

On non-training days, I'm getting, roughly:
3800 cals, 342 g protein, 460 g carbs, and 70 g fat

I know I should break this into 6 meals, but it's not possible given my schedule. Any other thoughts?

thanks.

I would keep the cals, fats and carbs the same whether or not your off from the gym....Being taller is going to be a much harder time to put on mass...Don't worry about packing on the weight too fast, otherwise you're going to get fat, keep it nice and steady.

What's your schedule look like? What does your routine look like?

[fog_hat1981]

Originally Posted by BBAddict

Overall, think it looks great. the only thing I would say is that it would be good to substitute some fish oil for the flax seed for some of the fats.

I think the first meal of the day should be clean. Coming out of the night, I like the nutrients to be able to hit my system ASAP, so I avoid fats that would slow the absorption process. I actually use whey protein right away to get protein into my system right away to halt any catabolic processes and then make my oats and eggs. I would cut out the pb. I would check your calculation on the amount of fat in that meal though because I don't see how you get that much fat. There's minimal fat in the egg whites, minimal in the oatmeal and about 8-9gms in 1Tablespoon of pb.

I don't know when meal 5 is but even during a bulking diet, it has worked better for me to start cutting back on carbs and using more fat for my cals--just something to think about.

I think, especially when bulking, it is important to have a casein-based meal right before bed. Either a casein shake or cottage cheese to maintain an anabolic state in your body as long as possible. I have even done 2am meals to make sure I don't go catabolic--I don't recommend it though as I definitely got tired.

Overall, looks really good though--keep us updated on how your bulker goes!

Not to be an ass (to anyone else who has posted here) but this is the best response you could have been given. The joker stole the words right out of my mouth .

:bravonew:

[rado]

Originally Posted by fog_hat1981

Not to be an ass

watch it asswipe, that's my line

[fog_hat1981]

Originally Posted by rado

watch it asswipe, that's my line

Would you like me to post references?

[rado]

Originally Posted by fog_hat1981

Would you like me to post references?

Sure why not fuck face

[Shibby]

My thought was to spread out the food a little more. If you need more calories, eat 8 meals instead of cramming it all into 5. Assuming you have time.

[fog_hat1981]

Originally Posted by Shibby

My thought was to spread out the food a little more. If you need more calories, eat 8 meals instead of cramming it all into 5. Assuming you have time.

...

Originally Posted by Curls4dGirls

I know I should break this into 6 meals, but it's not possible given my schedule.

[Shibby]

Yep, missed that sentence

[slayer of souls]

Originally Posted by Curls4dGirls

When you consume a meal, fat does not instantly appear in your bloodstream, nor do carbs-- everything must be digested. Bear in mind also that varying amounts of fiber/fat/protein will greatly affect digestion time, and fat goes through a different pathway to reach the bloodstream than protein/carbs.

That is not entirely true.


If someone is hypoglycemic, a bit of sugar can bring them out of it almost instantly. Whey on an empty stomach will drain almost directly into the duodenum & start absorbing right away.

As for different pathways, fat droplets, free & peptide bonded aminos, sugars & water all soak through the gut lining into blood vessels that pretty much all go to the liver, so no - the physical routes are the same. Different enzymes work on different nutrients in the gut, and different metabolic pathways are used to make use of the nutrients once they are in the body, but they don't go via distinct pathways into the blood.

GM @M&M

[BBAddict]

Originally Posted by slayer of souls

That is not entirely true.

But carbs and fat are processed at different rates so there may be something to consider there. However, I'd rather play it safe than try to assume the exact profile and timing of the insulin spike and the fat absorption.

[slayer of souls]

That has been taken into consideration.

I just haven’t been able to find any concrete studies done on healthy individuals, which makes it difficult to put the argument to rest.

I agree on playing it safe.

[slayer of souls]

Sorry I was mistaken Curls4dGirls is correct, they do go through different pathways.

Fat does not go into the bloodstream first but instead is packed into chylomicrons then goes into the lymph and then into the blood.

The Godfatha

[Curls4dGirls]

Thanks for all the comments. Here's the revised diet:

8:45 AM: Meal 1
10 Egg whites, 2 cups oats, raisins
60 g p, 104 g c, 12 g f

11:30 AM: Meal 2
7.5 oz Chicken, 12 oz sweet potatoes, 6 g flax, greens
71 g p, 93 g c, 9 g f

Workout 1:30 - 2:30

2:45 PM: PWO Shake

50g dextrose, 50 g malto, 50 g protein.

3:45 PM: Meal 3
7.5 oz chicken, 12 oz sweet potatoes, 6 g fish oil, greens
71 g p, 93 g c, 9 g f

6:30 PM: Meal 4
8 oz lean Red Meat, 3 cups (cooked) of rice, greens
60 g p, 95 g c, 19 g f

9:30 PM: Meal 5
1 can Tuna, 2 pieces whole wheat bread, 1 tbsp mayo, 2 scoops casien
82 g p, 40 g c, 19 g f

New Totals

Non-Training day: 3640 cals, 345 g protein, 425 g carbs, 68 g fat

Training day: 4240 cals, 395 g protein, 525 g carbs, 68 g fat


Thanks to everyone who took the time to respond.

Comments / answers to questions:

I know that whey protein first thing in the morning is optimal, but I'm trying to get as much from whole foods as possible. Eggs are one of the fastest absorbing whole food proteins, so I'm going to stick with that in the AM. I can't eat cottage cheese, so I'll [reluctantly] use a casein shake at night.

Oatmeal has 3 grams of fat per .5 cup dry. 2 cups, therefore, has 12 grams of fat.

For the greens, I eat a 10 oz bag of spinach each day. For variety, I eat broccoli.

Rado, I'm not too concerned about the sodium in tuna. My blood pressure is good, and I'm not concerned about the bloat. any other reasons to avoid tuna?



Routine (1:30 to 2 minutes rest between sets). This will be periodized down to powerlifting sets and reps (about 3/4 sets and reps, dropping the extra exercises, i.e. back ext).

Monday – LOWER BODY
Squats 5 x 5
Heavy Rows 3 x 5
Back Ext 3 x 8
Calf 2 x 6

Tuesday – UPPER BODY
Flat Bbell Bench 5 x 5
Weighted Pull Ups 4 x 6
Standing Military Press 5 x 5
Straight Bar Curls 3 x 6

Wednesday – Abs and Core Work

Thursday – LOWER BODY
Deads 5 x 5
Lunges 4 x 6
Good Mornings 3 x 6
Calf 2 x 6

Friday – UPPER BODY
Incline Barbell Bench 5 x 5
Heavy Rows 4 x 6
Standing Military Press 5 x 5
Dips 3 x 6

Sat: Cardio
Sun: Off

[BBAddict]

I think the diet looks pretty good now. Good luck with the bulking--they're a lot more fun than cutting!

[Lmg2701]

Originally Posted by Curls4dGirls

Thanks for all the comments. Here's the revised diet:

8:45 AM: Meal 1
10 Egg whites, 2 cups oats, raisins
60 g p, 104 g c, 12 g f

11:30 AM: Meal 2
7.5 oz Chicken, 12 oz sweet potatoes, 6 g flax, greens
71 g p, 93 g c, 9 g f

Workout 1:30 - 2:30

2:45 PM: PWO Shake

50g dextrose, 50 g malto, 50 g protein.

3:45 PM: Meal 3
7.5 oz chicken, 12 oz sweet potatoes, 6 g fish oil, greens
71 g p, 93 g c, 9 g f

6:30 PM: Meal 4
8 oz lean Red Meat, 3 cups (cooked) of rice, greens
60 g p, 95 g c, 19 g f

9:30 PM: Meal 5
1 can Tuna, 2 pieces whole wheat bread, 1 tbsp mayo, 2 scoops casien
82 g p, 40 g c, 19 g f

New Totals

Non-Training day: 3640 cals, 345 g protein, 425 g carbs, 68 g fat

Training day: 4240 cals, 395 g protein, 525 g carbs, 68 g fat


Thanks to everyone who took the time to respond.

Comments / answers to questions:

I know that whey protein first thing in the morning is optimal, but I'm trying to get as much from whole foods as possible. Eggs are one of the fastest absorbing whole food proteins, so I'm going to stick with that in the AM. I can't eat cottage cheese, so I'll [reluctantly] use a casein shake at night.

Oatmeal has 3 grams of fat per .5 cup dry. 2 cups, therefore, has 12 grams of fat.

For the greens, I eat a 10 oz bag of spinach each day. For variety, I eat broccoli.

Rado, I'm not too concerned about the sodium in tuna. My blood pressure is good, and I'm not concerned about the bloat. any other reasons to avoid tuna?



Routine (1:30 to 2 minutes rest between sets). This will be periodized down to powerlifting sets and reps (about 3/4 sets and reps, dropping the extra exercises, i.e. back ext).

Monday – LOWER BODY
Squats 5 x 5
Heavy Rows 3 x 5
Back Ext 3 x 8
Calf 2 x 6

Tuesday – UPPER BODY
Flat Bbell Bench 5 x 5
Weighted Pull Ups 4 x 6
Standing Military Press 5 x 5
Straight Bar Curls 3 x 6

Wednesday – Abs and Core Work

Thursday – LOWER BODY
Deads 5 x 5
Lunges 4 x 6
Good Mornings 3 x 6
Calf 2 x 6

Friday – UPPER BODY
Incline Barbell Bench 5 x 5
Heavy Rows 4 x 6
Standing Military Press 5 x 5
Dips 3 x 6

Sat: Cardio
Sun: Off

Hey bro, sorry it's taken me forever to respond, I graduate in a couple months and lucky for me I've been going on a lot of interviews but anyhow.

Diet looks real solid bro, you've definitely done your homework.

My suggestions though:

Some meals you have a LOT of protein, I'd throw in ginger root (I'm a big fan) in these meals to help you absorb more of the protein OR cut down on your protein and just add another meal somewhere. I'd also throw in some Vitamin C in your first meal and also post workout. Another thing I'm starting to be an advocate of is taking your post workout shake and splitting it up so that you drink half before your workout and half after. As far as your rice, I take it that your eating brown rice and not white? And for bread I prefer sourdough or pumpernickel over wheat (lower GI even though your not cutting just an idea). AND yes, lots of people suggest a shake in the morning AND yes it is better to eat whole foods, SO what you could do is have a shake right when you wake up and then an hour later eat your whole foods meal. Gotta go to class, I'll try to comment more when I get back.

[rado]

Originally Posted by Lmg2701

Hey bro, sorry it's taken me forever to respond, I graduate in a couple months and lucky for me I've been going on a lot of interviews but anyhow.

Diet looks real solid bro, you've definitely done your homework.

My suggestions though:

Some meals you have a LOT of protein, I'd throw in ginger root (I'm a big fan) in these meals to help you absorb more of the protein OR cut down on your protein and just add another meal somewhere. I'd also throw in some Vitamin C in your firs