Love to hear about my diet plan

[vegas_warrior_nz]

This has been edited with suggested changes, how does it look now?

Breakfast 7am

4 whole eggs + 2 egg whites scrambled ( 32 grams protein)

one serve porridge (25grams carb)

one serve all bran (25 grams carb)

200 mls milk (12 grams protein)

postworkout meal 10:30am

myoplex deluxe nutrition shake

(53 grams protein/ 28 grams carb)

1 banana ( 20 gram carb)

2 flax seed oil caps

lunch 1pm

200 grams chicken breast boiled (4Og carb)

80 grams boiled brown rice (50gram carb)

1 tbspn flaxseedoil

afternnoon meal 4pm

tuna in oil or sardines (20 grams protein)

4 slices of brown bread ( 18 grams protein + 68 grams carb)

dinner 7pm

200grams of steak (around 40g protein?)

200 grams of kumara

spinach or silverbeet as much as i can eat

before bed 10pm

250grams of cottage cheese (lite) (25grams protein)

one tablespoon of flaxseed oil

one serving of porridge (25grams carbohydrate)

200ml milk (11 grams protein)

[becbec]

it really depends on what you're trying to achieve

cutting or bulking?

[vegas_warrior_nz]

it really depends on what you're trying to achieve

cutting or bulking?

aw sorry bulking :doh:

[becbec]

hmm, it looks pretty good to me but i'm not an expert

try replacing the brown bread with some cleaner carbs and having a casien protein shake before bed

[vegas_warrior_nz]

thanks for that, yeah I will look into that, probably work out alot better than the cottage cheese, easier to consume aswell

thanks for your input, I am having trouble finding clean carbs other than what I already have, thats one reason why ive doubled up on porridge. :roll:

[warrior14th]

hey mate

welcome

whats your stats, weight, height ,age etc

diet plan looks ok fo sho

[vegas_warrior_nz]

chest 103cm

bicep 35cm

weight 74.9kg bf 8.9% height 5'9 age 30

[becbec]

brown rice, oats and vegtables (other than potatoes) are about the best carbs you can get

[GreekAdonis]

Whats with the raw egg whites? Do you want to catch salmonella dub or something? :shock:

[vegas_warrior_nz]

Whats with the raw egg whites? Do you want to catch salmonella dub or something? :shock:

oh yeah I was wondering about that from the other thread on raw eggs, I guess ill have to chew my way through bowl full of cooked egg whites from now on :pfft:

[GreekAdonis]

You can get frozen egg whites that have been pasturised so they are safe to eat. Some of the members on here use them, sorry dont remember which ones! Hopefully they can let you know where to get them!

[Luigi]

hmm, it looks pretty good to me but i'm not an expert

try replacing the brown bread with some cleaner carbs and having a casien protein shake before bed

LOL ! what ?? ..... anyway, keep the brown bread man and eat heaps of it itll put bulk on you :grin: your protein portions need to be bigger, e.g. 200g of chicken instead of 100 and have a big tuna tin so 34g not 17

and more carbs!! 80g of rice is piss all....... have a cupfull with your meal instead.

[auck_builder]

i ate raw egg whites for ages, they dont make u sick thats bull!!!!

[Dr.Jackal]

OP are you male or female?

If you are male you are way off as far as im concerned

[Luigi]

i think its a male, on a cutting diet

or a really muss chick

[vegas_warrior_nz]

I am male, just lite,

that diet gives me around 2870 calories a day,

I will take that advice about keeping the brown bread in there but I think ill reduce it and add rice,

when I say 80 grams of rice I mean 80grams if uncooked rice which would be close to two cups of cooked rice, anyway it gives me around 50grams of carb which is what i thought I should aim for with each meal?

I am trying to bulk but not put on huge amounts of fat at the same time

(PS) thanks very much for all your constructive criticisms

[curtb]

try replacing the brown bread with some cleaner carbs

Thats not really necessary. Brown bread isn't that pad in terms of GI, plus its also got about 10 grams of protein for every two peices. If you're bulking it shouldn't be a problem

[PT]

You can put your egg whites into your oats if you want and cook them that way. It's great cause you can hardly taste them and if you whisk the egg whites up a bit it bulks your oats up so you feel you're eating heaps! :nod: I think Jo Stewart has got her way of doing it on her website - just alter the amounts to suit your own diet. Whack your protein powder in there as well and it's one big yummy mass of protein!

[musclenz]

I am male, just lite,

that diet gives me around 2870 calories a day,

I will take that advice about keeping the brown bread in there but I think ill reduce it and add rice,

when I say 80 grams of rice I mean 80grams if uncooked rice which would be close to two cups of cooked rice, anyway it gives me around 50grams of carb which is what i thought I should aim for with each meal?

I am trying to bulk but not put on huge amounts of fat at the same time

(PS) thanks very much for all your constructive criticisms

Brown rice & oats are the key to good carbs. Then you got your leafy green vegetables & broccolli. By the way 2 cups of cooked brown rice = 90g carb, 10g protein, 4 g fat & 430 cals, so you are probably getting in more carbs/ calsd than you think. You could try spreading out your rice as 2 cups is quite a lot to eat in 1 meal. Otherwise your plan looks ok but I would suggest you need to be getting in more calories if you can. Up to 3500 - 4000 ed for your weight/height to really start growing.

[vegas_warrior_nz]

thanks for that, at the moment i have been aiming to have

53 grams carb- 28.8 grams of protein- 15 grams of fat per meal

how do you suppose i increase this?

more carb?

[vegas_warrior_nz]

thanks for that, at the moment i have been aiming to have

53 grams carb- 28.8 grams of protein- 15 grams of fat per meal

how do you suppose i increase this?

more carb?

edited diet,

[Dr.Jackal]

And dont be counting the incidential protein that may be in the bread and rice etc. it is incomplete protein so should not account for any of your required protein intake.

[startinfromscratch]

dude everyones diff, but il post the diet i was on recently that took me from 72-78kg comfortably - though at a high bf, so you could even eat more at your bf.

M1 cup of oats,raw, serve pp, tbsp flaxseed, (in water)

M2 3 boiled eggs mashed with pepper and lite mayo, 200g kumara

M3 180g tin tuna, cup of basmati rice(cooked cup)

M4 same as M1

M5 cup basmati, chicken breast

workout, then post workout dex and 500 cal mass gain shake

M6 cup basmati, chicken or beef serve(at least 200g)

before bed, serve p.p with flaxseed

should have had more fruit/veges, but yea this was effective for me. just thought id give you some idea of the volume of food youll want, imo youll need more than this!!

[musclenz]

thanks for that, at the moment i have been aiming to have

53 grams carb- 28.8 grams of protein- 15 grams of fat per meal

how do you suppose i increase this?

more carb?

I like around the 50%/ 40%/ 10% split for a bulking diet but there are many other factors to consider with planning your daily food requirements....body type, metabolism, body fat %, training program (resistance & cardio), drug & supplement intake, goals etc. So what suits one may not work for another. For a 5000 calorie daily plan I try for around 380 g of protein & 550 g carbs. I dont worry too much about the fats % but I keep the carbs fairly low GI & clean. But as guys on here are saying, dont get too hooked up on numbers. Its really about getting in as much food every 2 hours as you can so that after daily maintenance & training, you will still be up on calories vs energy used.