critique my diet

[ROCKILLER]

I've been working at getting back in shape since early this year and readin a lot on here but my diet has been on off for some time. I want to make aset plan so that its easier for me to stick with.
24 years old, 5'10" 175
My goal is to put on as much muscle mass as possible, I'm not to worried about being really lean but I dont want to put on a whole bunch of fat either. The goal is big.
BMR works out to be around 3150
I dont like tuna, ususally for meat I have chicken, salmon burgers and hamburger all cooked in a george foreman.
I dont have a goal for time, I really want to bulk up over the winter, without getting sloppy fat like I was before. the sooner the better.
I usually do elliptical cardio for 30 min 2-3 times a week, I'd be willing to change that up or down.
no steroids, so far I only use creatine and protein powder. and a multi every day and some flax seed oil capsules.
8:00 1 scoop dymatize expand with water
8:15 1 egg 3 egg whites
1 package kashi instant oatmeal
8:45 1 slice wheat toast with a little peanut butter
9:00 gym
PWO 2 scoops pro rated whey protein with water
11:00 4 costco boneles skinless chicken tenders
3/4 cup greens (cauliflower, brocolli, carrots)
orange juice
1:00 almonds
3:00 3 chicken tenders
5:00 dinner- usually whatever moms cooking but I try to keep it as clean as I can,
9:30 after school, bowl of non fat cottage cheese and pineapple

I cant do much about dinner because I cant really afford to but I'm open to all suggestions. I'll do what I can
should I split up the protein, is it ok to put my almonds in a blender in my shake, I hate chewing raw almonds.
Thanks guys

[coffee-guy]

I've been working at getting back in shape since early this year and readin a lot on here but my diet has been on off for some time. I want to make aset plan so that its easier for me to stick with.
24 years old, 5'10" 175
My goal is to put on as much muscle mass as possible, I'm not to worried about being really lean but I dont want to put on a whole bunch of fat either. The goal is big.
BMR works out to be around 3150
I dont like tuna, ususally for meat I have chicken, salmon burgers and hamburger all cooked in a george foreman.
I dont have a goal for time, I really want to bulk up over the winter, without getting sloppy fat like I was before. the sooner the better.
I usually do elliptical cardio for 30 min 2-3 times a week, I'd be willing to change that up or down.

Just make sure to do your cardio after your weights to keep the weight workout intensity at it's max...

no steroids, so far I only use creatine and protein powder. and a multi every day and some flax seed oil capsules.

Make sure you're cycling the creatine (6-8 weeks on and 4-6 weeks off at a minimum).

8:00 1 scoop dymatize expand with water

Make sure that you're getting some type of insulin spike here. I'm not sure if the Dymatize is flavored etc but Orange Juice would be your best bet to decrease initial onset of muscle catabolism - or - Cranberry Juice / Grapefruit Juice will help speed the absorbtion of the Dymatize so that may be an option (see this website to make sure the Juices don't affect any medications you may be taking etc - http://www.drugdigest.org/DD/Interac...,4109,,00.html )

8:15 1 egg 3 egg whites
1 package kashi instant oatmeal

Change this to 6-7 egg whites and one whole egg to increase your protein intake. Also get regular oatmeal - the instant tends to contain enriched grains which is not in your best interest - a cup to a cup and a half should suffice.

8:45 1 slice wheat toast with a little peanut butter


This is a good attempt to get some nutrients in before you workout but your not giving your body time to digest the food before you workout. This can lead to stomach problems as your muscles will steal your blood away from your stomach (which is needed in the digestion process) and you'll also detract from muscle development. The Oats and Eggs should be enough to fuel up your system and sustain you through the workout (an hour prior to your workout is excellent). In addition, the PB will only help to slow the digestion process further so this is just another reason why this meal is not neccesary.

9:00 gym

PWO 2 scoops pro rated whey protein with water

Make sure that you're getting .5 grams of carbohydrates (new studies show either low or high GI carbs will suffice as long as the quantity is sufficient) per pound of bodyweight. So in your case - 80 grams should do you justice to speed absorbtion of the protein etc.

11:00 4 costco boneles skinless chicken tenders
3/4 cup greens (cauliflower, brocolli, carrots)
orange juice

I'm assuming this is about an hour after your workout and 30-45 minutes after your PWO shake. This should be a good meal but you may want to throw in some more low GI carbs like brown rice, sweet potatoes etc as it is still early in the day.

Also, good job on adding in the OJ for catabolic reasons.


1:00 almonds

This shouldn't count as a meal or a snack. There's not enough content here unless your eating a ton but you don't want ALL of the fats that would come from eating enough almonds to get 20+ grams of protein etc. Throw in some fruit and it wouldn't be so bad but I would suggest another meal containing 30-40 grams of protein and some more low GI carbs (exp - your last meal repeated again).

3:00 3 chicken tenders

Get some vegetables in here if possible...

5:00 dinner- usually whatever moms cooking but I try to keep it as clean as I can,

She can help you with that if you explain what you want - have her use slightly different foods and your family (or whoever else is eating with yal'll) can benefit without having to really even know it. I.E. have her replace potatoes with sweet potatoes (w/o brown sugar etc), replace white rice with brown rice (not instant of course), use ground turkey breast instead of ground beef in recipes...

9:30 after school, bowl of non fat cottage cheese and pineapple

Try to get rid of the pineapple - I eat cottage cheese plain - if you can't handle it plain though go with strawberries/blueberries etc.

I cant do much about dinner because I cant really afford to but I'm open to all suggestions.

All foods cost about the same unless your going organic etc. Ground beef is not much less than groung turkey breast - potatoes and sweet potatoes are the same - vegetables are a dime a dozen - fish is cheap (Tilapia tastes great and goes for $4-$5 a pound - cheaper than most meats) - canned chicken and frozen chicken is cheap (normally higher in sodium than fresh but unless your in a contest diet it's not the end of the world) - brown rice and white rice is the same - instant oats and "regular/traditional" oats cost the same - and the list goes on..............................

I'll do what I can
should I split up the protein, is it ok to put my almonds in a blender in my shake, I hate chewing raw almonds.

You can blend up almost anything and get the same results - oats, almonds etc (just not raw eggs or meats :D).


Thanks guys

Good luck bro - you could pack on 15-20 pounds with this diet if your train and rest right...

(I'm assuming your BF is 10-15 max - the above diet shouldn't add too much BF unless it's just way above your BMR - overall it's a pretty clean diet)

[ROCKILLER]

thanks, I'll change it a bit and see. I have a hard time eating so much but if it was easy everyone would do it I guess. Thanks for the suggestions.

[Control]

Do everything he suggested plus add at least 1 more scoop of protein PWO. Also what's the total protein for the day (not sure how much 3 chicken tenders has). Oh and it's good that you're including almonds in your diet, mix them with peanuts and you have a complete protein source. Put them in a ziploc baggie and carry them around with you to snack throughout the day.

[coffee-guy]

Rockiller - Yes - it's difficult to eat that much as you start out. However, as you get used to it you'll be starving if you don't eat on schedule - my stomach is about to get angry with me now and I'm only 15 minutes past my scheduled meal...

Control - 2 chicken tenders from Sam's (I'm assuming Costco is very similar) has about 20-25 grams of protein. I usually eat 4 per meal but I didn't figure that if he skimped on 1 that it would kill him.

[NYCmitch25]

Make sure you're cycling the creatine (6-8 weeks on and 4-6 weeks off at a minimum).

Nice job FH but whats the point in this?

[coffee-guy]

Nice job FH but whats the point in this?

The times aren't exact but most studies show that the cell receptors for creatine uptake get used to it's presence so the benefits diminish after a certain amount of time. It's similar to clen and things of that nature - your body simply gets used to it so you need to take it away in order to benefit from it later. It's all over the net and I know it's explained much better elsewhere...