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dannyj510 02-05-2010 08:53 AM

Diet Critique?
Hey I need some help with my diet I am a six foot tall 183 pound male lookin to put on some serious muscle my current diet looks like this

1 2/3 cup of egg beaters
1 slice fat free cheese
1 cup of oatmeal
1 whole egg

2 1/2 cup oatmeal or 3/4 cup cooked rice
1 tb of natural pb
5 oz chicken
2 strawberries

3 5 oz chicken
1 cup veggies
1/4 cup almonds
2 slices whole wheat bread

4 (pre workout) 6 oz tuna
1 cup cooked rice

5 post workout whey
1/2 cup oatmeal
1 oz of blueberries

6 6 oz chicken (or salmon)
1 cup veggies
5 oz yam

7 1 scoop whey
1 cup skim milk
1 tb of natural pb

Macronutrient: 290 protein/ 275 carbs/ 58.5 fat= app. 2800 cals

Pirate 02-05-2010 12:55 PM

If I had to say anything, I'd say eat a lot more if you can handle it...2800 at your weight isn't a lot and if you want to gain a lot then up your caloric intake.

ALPHA_XX 02-05-2010 01:03 PM

if you want to pack on some mass, you gotta rain like an animal and eat like an animal, so 2800 calories inīt enough. at 183lbs you should aim for at least 3800 calories a day. well your protein intake is alright. increase your fats to ~90g a day and also increase your carbs, preferably taken before working out, starting with a real big breakfast !

Jhon Smitch 04-28-2010 12:58 AM

This sounds very close to "Body for Life". You sound solid, but you may want to add more "live" foods. Use more vegetables, and at least one fruit a day. You can focus on low carb, but bring in the whole live foods. Also, you may get bored with this, and be more likely to "fall off the wagon". Use edamame for a good protein vegetable. Try to get a grapefruit in at least once a day. Sprinkle it with a little splenda or stevia. If you can, eat a fresh tomato with one of your meals.

EKnight 05-18-2010 05:26 AM

Not nearly enough calories or carbs. Have you figured out your BMR? Gener rule of thumb is 500 calories over your BMR, with a 30/50/20 p/c/f split. There is no advantage to getting over 30% of your calories from protein. Several studies have shown that .8 grams of protein per pound of lean body mass is all that's needed for growth. Beyond that is unnecessary. Where do people get the idea that a 40/40/20 split (or something similar) is either needed or healthy? -EK

EKnight 05-18-2010 05:33 AM

Sorry- let me clarify that. This applies to natural athletes. If you are sauced it may be different. -EK

wellspear 06-16-2010 01:40 PM

Your 7th meal includes whey protein. Why?
What you should eat to prevent muscle catabolism during night is casein protein.

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