Please critique my natural diet

[GrowthMan]

My name is Growthman, and I've been clean from AAS for 7 days. Haha!
It's been 4 days since I competed and I'm ready to get back on a diet already!!

I need a starting point, baseline diet. One that can be tweaked by turning the dial either way based on how the physique is responding. After being on AAS for 5 or 6 months, I want to come completely off aas for at least 5 or 6 months (minimum).

This is a very old school approach. Notice there is no shortage on sugary fruits. Not a ton of protein, 1.5g/lb bodyweight. High carb, moderate protein, low fat. The goals of the diet are detox, have energy, maintain as much size as possible, stay as lean as possible, be healthy. Please critique my diet and please give me any suggestions that you may have.

BREAKFAST
5 egg whites, two whole eggs
1 Cup oats
1/4 Cup raisins
1-2 slices whole-wheat toast
8 ounces skim milk (I know old school)
1 orange
Multivitamin/multimineral pack
Fish oils
BCAA/Glutamine

MIDMORNING
3 scoops muscle milk with water
1 small fruit

LUNCH
8 ounces chicken or fish
1 Cup Rice or potato
1 Cup Veggies
bcaa/glutamine

Intra workout; water for now. Vitargo or Hany's Evogen if needed. Maybe leg or back day I'll use some of either intra workout.

POSTTRAINING
3 scoops muscle milk
2 servings pineapple
1 protein bar

DINNER
8 ounces chicken or steak
1 Cup baked potato
1 Cup mixed vegetables
1 serving pineapple
BCAA/Glutamine

SUPPER
5 egg whites, scrambled with 1 yolk
1/2 Cup Oatmeal
1/8 Cup raisins
BCAA/Glutamine


So roughly
500 grams carbs
350-375 grams protein
70-80 grams fat

Very roughly 4,000 cal/day. Will I get fat eating that much naturally? I am scaling down my training volume (not intensity)and definitely cutting out or scaling back the cardio. I think cardio is over rated anyways.

[Bouncer]

Looks good but I don like the muscle milk, to much fat, I would use a cleaner whey.

I don't think the toast is needed in the morning, instead I like to have a smaller breakfast and have some fruit with all my chicken and rice meals. Like a little desert but keeps me full. By eating little fat and high carbs and protein you stay full, tight, and growing.

[GrowthMan]

Ok bro. What about weekends? You stay fairly tight by cheating on the weekends? Is that a cheat meal here and there or both Saturday/Sunday full cheat days? I was thinking of incorporating something similar, but I do not want to get too fat. I don't think I could stay tight if I fully went off the diet on Sat and Sun?

[Bouncer]

Ok bro. What about weekends? You stay fairly tight by cheating on the weekends? Is that a cheat meal here and there or both Saturday/Sunday full cheat days? I was thinking of incorporating something similar, but I do not want to get too fat. I don't think I could stay tight if I fully went off the diet on Sat and Sun?

i pick Sat or Sun and have like 3 basic cheat meals on that day.

for example i will have a coffee with cream and sugar and 2 bacon egg and cheese on bagel for breakfast. pizza or wings with a few beers for lunch, then finish off the leftovers for dinner.

the other 6 days a week are literally chicken and rice with hot sauce and some dried fruit like craisens in each meal 4 times a day. breakfast is oats and whey shake (i dont have any appetite in morning). shake before bed.

only real fat i get in those 6 clean days is 3 fish oil caps 3 times a day. also i replace 1 of the chicken and rice meals every other day with 8oz flank steak.

[GrowthMan]

Not to keep asking, but are you doing 6, 8, or 10 oz of chicken (roughly) with each meal? Rice; 1C? 2C? Fistful? I'm just curious as to what you have found works for your body.

What time do you generally train? And you said before you slam a shake Post right? So that's 3 liquid, 4 solid meals a day give or take? What about carbs during workout? Or just the jack3d Pre? Again, just curious to what works for your body.

[GrowthMan]

Not to keep asking, but are you doing 6, 8, or 10 oz of chicken (roughly) with each meal? Rice; 1C? 2C? Fistful? I'm just curious as to what you have found works for your body.

What time do you generally train? And you said before you slam a shake Post right? So that's 3 liquid, 4 solid meals a day give or take? What about carbs during workout? Or just the jack3d Pre? Again, just curious to what works for your body.

And thanks for sharing the diet above.

[Bouncer]

Not to keep asking, but are you doing 6, 8, or 10 oz of chicken (roughly) with each meal? Rice; 1C? 2C? Fistful? I'm just curious as to what you have found works for your body.

What time do you generally train? And you said before you slam a shake Post right? So that's 3 liquid, 4 solid meals a day give or take? What about carbs during workout? Or just the jack3d Pre? Again, just curious to what works for your body.

i dont weigh the chicken, its boneless skinless breast in a 12 lb bag from costco. i just eat 2 with each meal. they arent really thick, just right size. but i would guess 8oz total each meal. rice is 1 and a half cups each meal. train around 10am or so, i dont eat anything right before training besides the jacked which isnt a meal.

whey, oats, and banana in morning, when and grape juice PWO, and shake before bed, so yea 3 shakes a day.

[henry]

B with you night time shake is it a just a straight whey shake ie low carb or are there carbs in there?

thinking of incorporating a shake before bed rather than eggs. the mrs is getting over the night time egg farts

[henry]

also growth whats the benefit of all the fruit??

i was under the impression that the body could only store 50grams of fructose and the excess was converted straight to fat.

[Bouncer]

B with you night time shake is it a just a straight whey shake ie low carb or are there carbs in there?

thinking of incorporating a shake before bed rather than eggs. the mrs is getting over the night time egg farts

if one of my meals was missed during the day i will add in some oats to that last meal. i dont usually miss meals though so its mostly just a whey shake. i dont like casein, shit makes me feel like a bloated whale.

[Bouncer]

also growth whats the benefit of all the fruit??

i was under the impression that the body could only store 50grams of fructose and the excess was converted straight to fat.

there is no set number for what the body can use bro. same with protein.

a guy with 250lbs 7% bodyfat can use a shit load more protein or carbs in a single meals then someone at 200lbs.

what you are talking about is bro science. someone on some forum came up with that number and everyone ran with it cause it sounded good.

when you are eating really low fat like me and growthman your body is more likely to use the carbs for energy and to fill the muscles etc.. if i take fruit out of my meals i look less full and my muscle lose a bit of that round look. for me the sugar and carbs simply serves as a energy/muscle feeder.

again though, if you are someone who is eating 15-20 grams of fat from olive oil etc.. in your meals, yes all those carbs will be stored as fat.

[GrowthMan]

[QUOTE=THE BOUNCER;600019]i dont usually miss meals though QUOTE]

This is one important key here. Consistency. You could probably eat fruit the first 5 or 6 meals and if that furnace is constantly going there will be very little fat gain, if any.

Precontest your coach will have you eating very little if any fruit, Henry.

Fruit is high in fiber, sure there is sugar in there but my bro science is that the sugar will shuttle the other nutrients into the muscle cells better and many other benefits. Like Bouncer said a handful of fruit after a meal...kind of like a little dessert to top off the glycogen tank, keep sanity without eating junk, extra vitamins/minerals/fiber etc imo is good for a time like now when you are bulking up for your show.

[Bouncer]

yea i am not talking about pre contest, just talking about staying full and lean.

[henry]

Ok sounds good will start incorporating fruit in my diet. I love fruit just havent eaten any in the past 6months after i read that fat thing.

thanks guys sorry growth for highjacking your thread.

[GrowthMan]

No worries Henry.

Well, took Bouncers advice once again.

Opted for cytosport whey at costco instead of muscle milk (I thought the fat was good trans fat but damn its saturated fat since Costco had muscle milk too).

Also, costco now has foster farms chicken breast thin sliced, 4oz per serving. Still not a costco fan but its so worth the price.

Also, I highly recommend Costco's fresh pineapple, cubed in long spears. It's pretty damn good.

Now I just need to decide if I should keep in the fats at 70-80g/day. Without the muscle milk it looks to be less than half of that so that would be a calorie deficit of 4-600kcal.