Diet evaluation someone please.

Age: 26
Gender: Male
Height: 5’10.5
Weight: 197

Diet
Cal. Carbs. Fat. Sod. Prot.
Meal 1: (Pre-workout) 4 or 5 am
Protein Shake 345 16.5g 13.5g 195mg 51g
Oats 225 40.5g 4.5g 0mg 7.5g
Totals: 570 57g 18g 195mg 58.5g

Meal 2: (Post workout) around 6 am but before cardio – 30 to 40 min 4-5 time a week
Protein Shake 345 16.5g 13.5g 195mg 51g
Bagel(Whole Grain) 240 49g 2g 400mg 10g
w/Jelly 50 13g 0g 15mg 0g
(or Ultra Fuel) 300 75g 0g 45mg 0g
w/bagel Totals:635 78.5g 15.5g 610mg 61g
w/Ultra Fuel Totals:645 91.5g 13.5g 240mg 61g

Meal 3: 9am - ish
Egg Whites 250 0g 0g 750mg 50g
w/Rotel Mix 10 2g 0g 260mg 0g
& Cheese (Fat Free)45 2g 0g 280mg 9g
Oats 225 40.5g 4.5g 0mg 7.5g
Totals: 530 44.5g 4.5g 1290mg 66g

Meal 4: 12 pm -ish
Chicken 220 0g 3g 220mg 48g
Brown Rice 180 29g 2g 11mg 4g
Green Beans 44 10g 0g 0mg 2g
(or Broccoli) 30 10g 0g 30mg 2g
Almonds 160 6g 14g 0g 6g
w/ Green beans
Totals:604 45g 19g 231g 60g
w/ Broccoli
Totals:590 45g 19g 261g 60g

Meal 5: 3 pm -ish
Chicken 220 0g 3g 220mg 48g
Brown Rice 180 29g 2g 11mg 4g
Green Beans 44 10g 0g 0mg 2g
(or Broccoli) 30 10g 0g 30mg 2g
Almonds 160 6g 14g 0g 6g
w/ Green beans
Totals:604 45g 19g 231g 60g
w/ Broccoli
Totals:590 45g 19g 261g 60g

( I get off work around 5 so I may go back to the gym to do Cardio or light secondary body part and/or abs that I didn’t have time for in the mornings. )

Meal 6: Between 7 and 8 (this is a little pizza concoction I made up)
Ground Deer 364 0g 3.6g 180mg 61g
Tortillas 260 50g 4g 680mg 8g
(Whole Grain)
Or Pitas 300 60g 0g 450mg 12g
Cheese(Fat Free) 45 2g 0g 280mg 9g
Tomato Sauce 7 2g 0g 147mg 0g
Marinara 35 6g 1g 225mg 1g
w/Tor & T.S.
Totals:704 54g 7.6g 1287mg 78g
w/Tor & Mar..
Totals:732 58g 8.6g 1365mg 79g
w/Pita & T.S
Totals:744 64g 3.6g 1057mg 82g
w/Pita & Mar.
Totals:772 68g 4.6g 1135mg 83g

Cal. Carbs. Fat. Sod. Prot.

Totals 570 57g 18g 195mg 58.5g
635 78.5g 15.5g 610mg 61g
530 44.5g 4.5g 1290mg 66g
604 45g 19g 231g 60g
604 45g 19g 231g 60g
704 54g 7.6g 1287mg 78g

Com. Totals 3647 324g 83.6g 3844mg 383.5g

Goals

My goal for putting this diet up is to see if I'm anywhere near of being on the right track to see any gains but stay lean in the process. I've taken all the totals for each meal and posted them at the bottom of the post above. I use all the lower cal. totals though. So If any one has any input for what I should change or possible combination I should use of my current diet please let me know. This is my diet on a daily basis and I don't devat from it at all.

Looks pretty good what is your bodyfat %.... How many pounds of muscle are you looking to put on?? You could manipulate carb and fat content based on when your training days and rest days fall.... Also fat and carb totals and types of foods can be fooled around with based on whether you are a carb or fat sensative type person... For instance i am sensative to carbs.. So my higher carb days are when i train my lagging bodyparts... And i carb load the morning after i train my weak bodyparts for nutrients for muscle gain... I keep fats higher on non training days and lower carbs to keep bodyfat in check... I do this while offseason bulking.. Dieting is a whole other ballgame...

You could also try a slower digesting protein source before your workout.. Like eggwhites and cottage cheese..
Postworkout i would have a plain bagel and jelly for faster absorbsion and digestion.. Or try waxy waize or maltodextrin..
Last meal of the day i would add some more fat from olive oil, coconut oil, nuts, or PB...

bodyfat%

bigguns078 said:

Looks pretty good what is your bodyfat %.... How many pounds of muscle are you looking to put on?? You could manipulate carb and fat content based on when your training days and rest days fall.... Also fat and carb totals and types of foods can be fooled around with based on whether you are a carb or fat sensative type person... For instance i am sensative to carbs.. So my higher carb days are when i train my lagging bodyparts... And i carb load the morning after i train my weak bodyparts for nutrients for muscle gain... I keep fats higher on non training days and lower carbs to keep bodyfat in check... I do this while offseason bulking.. Dieting is a whole other ballgame...

Click to expand...

I'm around 7-10% now. I want to gain as much as possible but be lean. I'm not quit sure but I think I'm carb sensitive. For a lagging bodyparts . . . . haha where do I start lol. The judge at the last show I did advised me to get thicker muscle in my back, my lat area, front delts, and hams. So I'll try upping my carbs on those days and the morning after.

Yeah experiment with carbs.. See how strong you are on those training days... I find i am stronger when i eat pasta for two meals prior to my training.. But i train at night... Not in the morning like you... I would up protein a bit.. Try to get at least 2 grams per lb of bodyweight.. U are just about there... I would add a couple of glasses of milk to some meals... Try fat loading the night before and during meal #1 preworkout.... How did your training go then?? Stronger??? Experiment... Find out what works best for you... Throw in different types of protein... I tend to be stronger when i eat beef... Try eating lean ground beef and pasta preworkout?? Were you stronger?? Too full and bloated???

Somedays

I've just recently started working out in the evenings, Its different having the afternoons free lol. I take it the paste your eating is the whole grain wheat kind right? I willing to try most anything these days to get a little more growth lol.

looks good. If you start to put on a little fat try dropping carbs down and compensate with more protein. But overall looks like you have done your homework.

Nah... Im not a big fan of whole wheat pasta... I eat the regular kind... Mostly angel hair pasta..