please critque off season bulking diet

GeorgeMiami · Feb 25, 2007

breakfast: 4 whole eggs / 4 egg whites =8 (w /chesse,turkey)
2 packets oatmeal ( w/bananna)
glass 2% milk

post workout #1: muscle milk
16oz grape juice

post workout #2:8oz chicken , 2cups white rice
1 glass 2% milk

post workout #3:6 frozen whole wheat pancakes (microwaved)
8 egg whites
1 glass orange juice

meal 4: 8oz chicken
1 baked potatoe
1 glass milk

night snack: 4 graham crackers 4 tbl almond butter
1 glass 2% milk

******* this is on workout days i am lost on what to eat on the weekends please help********

(ON BREAK FROM AAS GOING BACK ON IN A COUPLE OF MONTHS)

JohnnyPro · Feb 25, 2007

I see no leafy greens

alteredbeast · Feb 25, 2007

b4 we can critique, need to know:

your current weight and goal weight
how many calories does the above diet total (sorry not going to add it up myself)
and the macronutrient breakdown of this diet

also, are you working out 3 times per day??

GeorgeMiami · Feb 25, 2007

sorry i forgot to put the weight

I am 170lbs goal weight is 190lbs
working out 5 times per day

monday: chest
Tuesday: back
wens:shoulders
thur:legs
fri: tri,bicep's

mike1107 · Feb 25, 2007

sounds like u should add a bit more food there my friend

GeorgeMiami · Feb 25, 2007

Sorry guys this is the exact breakdown

Calories Eaten Today

grams cals %total
Total: 4806
Fat: 163 1467 32%
Sat: 53 475 10%
Poly: 15 135 3%
Mono: 36 323 7%
Carbs: 469 1755 38%
Fiber: 31 0 0%
Protein: 353 1413 30%
Alcohol: 0 0 0%

bigheinz · Feb 25, 2007

I agree with Mike , too many calories for a 170 guy and to much milk ( i think you are already a big boy to drink that much) also i prefer Regular Oatmeal in the morning and instead the pankakes.

Take off 1000 cals and increase the calorie intake from protein when you get stocked in a weight.

Good luck!!!! and train smart.

km2000 · Feb 25, 2007

gt rid of the muscle milk pw and replace it with a god whey isolate, the calories look a bit high for someone your size but if you can eat that amount and not get too fat and still bend over to tie your shoes without throwing

up then go for it!

oldfella · Feb 25, 2007

I don't want to be too critical, but I eat alot more than that on a contest diet!!! Just for example Meal 1- 2whole 10egg whites (dozen total), bowl of rice prolly bout 300-400gms, wholegrain toast w/honey, Black coffee no sugar and 1tbs flax oil. along with vits etc. meal 2- 1dozen hb eggs, discard yolks, protein drink and coffee. etc,etc.

You def need more food if you are bulking. What's your age?

oldfella · Feb 25, 2007

GeorgeMiami said:
Calories Eaten Today

grams cals %total
Total: 4806
Fat: 163 1467 32%
Sat: 53 475 10%
Poly: 15 135 3%
Mono: 36 323 7%
Carbs: 469 1755 38%
Fiber: 31 0 0%
Protein: 353 1413 30%
Alcohol: 0 0 0%

I think you can drop some of your fat intake and bump up with protein. I try to use the 45% pro. 35-40% carbs and around 10-15% fat.

Big V · Feb 25, 2007

Brother, you need to eat like this every day. Take an off day from this once a week and purge it good w/some good old fashioned junk. Your fave pizza, a couple of Subway's, ice cream, burgers. Dont trip some of the more "stricter" feedback. Your not gonna get fat from doing this one day a week, trust me.

oldfella · Feb 26, 2007

Big V said:
Brother, you need to eat like this every day. Take an off day from this once a week and purge it good w/some good old fashioned junk. Your fave pizza, a couple of Subway's, ice cream, burgers. Dont trip some of the more "stricter" feedback. Your not gonna get fat from doing this one day a week, trust me.

Could not agree more!!

GeorgeMiami · Feb 26, 2007

I started this this week i eat like this for 5 days then saturday and sunday i eat diffrent things.

Big V said:
Brother, you need to eat like this every day. Take an off day from this once a week and purge it good w/some good old fashioned junk. Your fave pizza, a couple of Subway's, ice cream, burgers. Dont trip some of the more "stricter" feedback. Your not gonna get fat from doing this one day a week, trust me.

GeorgeMiami · Feb 26, 2007

23 years old 5'8"

first time i started even lifting weights was about 2 years 3 months ago

oldfella said:
I don't want to be too critical, but I eat alot more than that on a contest diet!!! Just for example Meal 1- 2whole 10egg whites (dozen total), bowl of rice prolly bout 300-400gms, wholegrain toast w/honey, Black coffee no sugar and 1tbs flax oil. along with vits etc. meal 2- 1dozen hb eggs, discard yolks, protein drink and coffee. etc,etc.

You def need more food if you are bulking. What's your age?

oldfella · Feb 26, 2007

GeorgeMiami said:
23 years old 5'8"

first time i started even lifting weights was about 2 years 3 months ago

Ok, you're a newb. It's all good. But pay attention to the above posts and to gain you need to eat. Stick with the big compound movements. Remember the BIG 3: Deadlift, Squat and Bench. Go hard on these lifts. it will make your body push into overdive. Heavy lifting like these makes your hormone system put out!! As long as you are eating right. at 5'8" you should be able to pack some good mass on that frame. Keep us updated please.

GeorgeMiami · Feb 26, 2007

calories are going based on gavin kane's hardcore bulking article part 1 where states that 30gkal per pound of body weight 170lbs x 30= 5100kal per day
i am consuming 4806kal per day i actually have to increase 294kal

GeorgeMiami · Feb 26, 2007

Thanks for the reply!!

i started off at 150lbs then in one year went to 190lbs dropped to 170lbs from water then went up to 185lbs know at 170lbs havent taken pct ( I know am stupid)

I just need help making a solid diet

oldfella said:
Ok, you're a newb. It's all good. But pay attention to the above posts and to gain you need to eat. Stick with the big compound movements. Remember the BIG 3: Deadlift, Squat and Bench. Go hard on these lifts. it will make your body push into overdive. Heavy lifting like these makes your hormone system put out!! As long as you are eating right. at 5'8" you should be able to pack some good mass on that frame. Keep us updated please.

Anti_hero · Feb 26, 2007

I think your diet is ok, but like someone else said ditch the muscle milk PWO replace it with isolate. Also if your trying to bulk cut back on the training days 5 days a week might be too much try three and hit the compound lifts hard. Eat your ass off and you will grow.

alteredbeast · Feb 26, 2007

bigheinz said:
I agree with Mike , too many calories for a 170 guy and to much milk ( i think you are already a big boy to drink that much) also i prefer Regular Oatmeal in the morning and instead the pankakes.

Take off 1000 cals and increase the calorie intake from protein when you get stocked in a weight.

Good luck!!!! and train smart.

IMO, this is the best advice given so far... 5000 calories is all well and good if you're 170lbs. and you're ON cycle, but if you're not on any AAS a diet like this @ 170lbs. will probably pack the bodyfat on in a hurry...

Everyone is different though... what's your current bf%?

GeorgeMiami · Mar 1, 2007

bodyfat is at 15%

alteredbeast said:
IMO, this is the best advice given so far... 5000 calories is all well and good if you're 170lbs. and you're ON cycle, but if you're not on any AAS a diet like this @ 170lbs. will probably pack the bodyfat on in a hurry...

Everyone is different though... what's your current bf%?