Diet Critique Help Appreciated

[Erod13]

Haven't posted in a long time. Was out of lifting for awhile due to tearing my left bicep twice in 5 days (long story). After 1 1/2 years I'm finally healthy and pain free. Bicep feels good and I am able to do both direct work on bi's and back. Been lifting consistently again for 6 months and about to do a low dose test c 12 week cycle at 250mg a week. After reading a lot of Bouncer's diets, this is what I came up with (mainly his chicken and oat diet). When training I'm a creature of habit and can eat the same things every day.
Total cals 3,240
380 Protein, 255 carb, and 83 fats. Diet will consist of chicken, tuna, both whole eggs & egg whites, and cottage cheese as my main protein sources. Carbs will be oat packets and pwo shakes. fats mainly from almonds, eggs, and peanut butter. Plan on spacing meals every three to four hours. Calories totals will have me just a bit over maintenance. Any feedback would be appreciated.

[epix00]

Whats your current stats? Im assuming you are looking to bulk if you are eating over maintenance. so whats your goal?

[AvidFisherman]

Your protein is high and fat low. Many studies show there is little benefit of going over 2g/kg but your chance of protein being converted to glucose via gluconeogenesis is likely at that amount. Also, certain saturated fats like coconut oil are great for you body, up to 1.5tbs/day. Monosaturated fats are also great for your body.

What are your goals? Bulk or loose fat?

[Erod13]

Trying to do a clean bulk, add some size, then re-access. 5'10 hovering around 208-210lbs. Not sure on bf%

[AvidFisherman]

Knowing your body fat percentage is pretty important. If your body fat is pretty high you are likely insulin resistant and should keep your carbs low but if you have a healthy body fat and are insulin sensitive you need to increase your carbs if you want to bulk because you want that insulin production to ferry glucose into your muscles.

If you are insulin resistant and take in a lot of carbs your muscles won't be taking in much of the glucose but the white adipose tissue around your gut will.

[Erod13]

Thanks for the advice, I'll tweak it a bit more and try to lower the protein and up the carbs and fats.

[AvidFisherman]

Also, your source of carbs are important, you want low GI carbs throughout the day and a fast acting carb with protein right after you work out.

[Erod13]

PWO I drink a shake with ff chocolate milk, whey, banana, and creatine

[Bouncer]

Get rid of the milk. Slows down digestion of the protein. Water, Gatorade powder or maltodextrin, and whey. Best you can get.

[Bouncer]

That's not really my diet by the way brother. My diet is more like 300 grams protein, 300 grams carbs, and 50 grams fat. 10 grams of my fat intake comes from fish oil. the rest eggs. Comes out to 2850 cals per day. That's what works for me though, we all gotta find what our bodies like best. If I drop carbs my muscles go flat and I get weak. If i increase fat intake and drop carbs I store fat in my stomach and my muscles are still flat.

You don't need all that protein I can tell you that. I'm heavier than you and I'm on a lot more aas than you and I'm getting 80 grams protein less than you. I can guarantee your body isn't using all of it. Cut the protein down to 300 brother. Trust me, it's more than enough to grow.

[Erod13]

Appreciate the answer. I was basing the chicken and oats from some of your threads. Just read the PWO thread and stopping by the store to get the Gatorade powder. I'll drop the protein and add the carbs. I'll tweak the fats as well, get rid of the almonds. Need my tablespoon of peanut butter with my cottage cheese at night to keep me sane.

[AvidFisherman]

Why get rid of the almonds? Almonds are full of protein, good fat and fiber. You need to keep your fiber intake high to help feed your good gut bacteria. If you eat a bunch of them that's bad but a handful now and then is great.

[Bouncer]

Why get rid of the almonds? Almonds are full of protein, good fat and fiber. You need to keep your fiber intake high to help feed your good gut bacteria. If you eat a bunch of them that's bad but a handful now and then is great.

Why do people talk about protein in nuts? It's an incomplete protein so for our purposes it's useless.

Fiber, he's following my chicken and oats plan so he's getting more than enough fiber. Plus I eat peas and cranberries with those meals. Tons of fiber. Far more than a handful of almonds.

The only thing that's left is healthy fat which is important for our purposes I'll admit that.

Personally I find almonds or pb to be a hindrance to a good bodybuilding diet. As you've admitted yourself it's a weakness and you've gone well over your amount in the past.

Get your fats from fish oil and tasteless eggs and you'll be less likely to go over by 20-30 grams of fat.

[Bouncer]

Avid I dare you to follow my diet. Do it consistently for 3 months. After 3 months you will look better than you ever have. Guaranteed. It's a matter of whether or not you can stick to it. You got what it takes big dog?

[Erod13]

Thanks for all the input. I tweaked my daily macros where I got really close to what you suggested. 295 proteins and carbs and 50 grams of fat.