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]

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]

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!

[coffee-guy]

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 :D.

:bravonew:

[coffee-guy]

watch it asswipe, that's my line :fufool:

Would you like me to post references?

:sillyfu:

[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.

[coffee-guy]

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.

:D...

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

[Shibby]

Yep, missed that sentence :doh:

[slayer of souls]

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]

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