Please Critique My Diet Plan

K

keephealthy1987

0
Hi

Here are my stats:

21 years old
Male
6’2
144 lbs
Bodyfat - unknown

I am looking to bulk; I’m not sure what weight to target (assuming about 210 lbs before I start cutting ??)

My BMR was calculated as 2830, so I am assuming I need to eat 2830 + 500 = 3330 calories a day and 215g protein a day

Please could someone critique my diet plan

Meal:
1
Oats (45g) with Milk (300ml)
Whey Protein Shake (1 serving – 18g protein)
Banana
2
Tuna (1 can)
Two slices of wheat free bread (or wheat free pasta)
5 eggs (1 whole)
3
Chicken Breast
Wheat free Pasta or Rice
Mixed vegetables (carrots, lettuce, cucumbers, tomatoes, onions)
4
Oatabix Cereal with Milk (2 servings)
Whey protein
Banana
Apple
5
Chicken Breast
Wheat free Pasta or Rice
Mixed vegetables
6
(This meal changes everyday)
(Fish, spinach, potatoes, kidney beans, soya beans, chickpeas, boiled vegetables, chicken)

Reason for the wheat free items is because I am allergic to wheat. I will provide better detail of each meal once I create and start my fitday account.

Thank you in advance, any help would be appreciated. Sorry if i have posted in the wrong forum.
 
Looks pretty decent to me, it's a lot of carbs but it looks like your a light weight so you need it.

Just lift heavy and eat big.
 
144 pounds and 3300 calories seems wayyy excessive, but that's just me. When I weighed 190 lbs and ate about that much, I gained a ton of fat. Your results may vary. I suppose it depends what kind of routine you are doing...still a lot of cardio and stuff?
 
MarkMyWords said:
144 pounds and 3300 calories seems wayyy excessive, but that's just me. When I weighed 190 lbs and ate about that much, I gained a ton of fat. Your results may vary. I suppose it depends what kind of routine you are doing...still a lot of cardio and stuff?
Click to expand...

He's 6'2 and probably has a faster metabolism than you. 3300 sounds perfect.
 
What does his height have to do with anything? And you are just making an assumption about his metabolism.

OP, all I'm saying is this: ease your calories up slowly so your body can adjust, and monitor your lifting. If you are improving, stay with that calorie number for a bit, then up as needed.
 
If we base an assessment on the fact you do not workout at the moment (or very little) your kcals are way too high.

I checked this. I even compared your intake vs mine.

Unless you workout 6-7 times per week and twice each day. You are eating way too much.

I understand the need for surplus. But the reason why we usually use such a low surplus (10-20%) is because anymore will be gained in fat.

We need more info on your workout regime, I might be wrong, but I have nothing to work with.

Am I just seeing things or do your meals look like way more than 3300kcals??

Do you have a breakdown of how many macros you are taking each day?

So many more details needed :11doh:

Eric
 
Only thing I would change is 5 WHOLE eggs instead of 4 whites and 1 whole.

Yolk is killer awesome for you :D Mad amounts of fat and HDL cholesterol
HDL cholesterol is not only wicked good for you (cleans your arteries out) but cholesterol is also a precursor to testosterone, so keep your cholesterol intake well above normal.

Arnold used to eat huge amounts of egg yolks. fellow body builders would take them out, so he would gladly take them from them and eat them. Wonderful ****. Other than that, the diet sounds good. Try to add some more fibrous veggies though (collard greens, broccoli, cauliflower, asparagus, etc)
 
Thanks for all the replies, i appreciate all the help

Eric L said:
Am I just seeing things or do your meals look like way more than 3300kcals??
Click to expand...

I think you are right, mainly because i didn't realise how many calories my pasta had, 350kcals per 100g, and i usually eat around 100/150g

Eric L said:
If we base an assessment on the fact you do not workout at the moment (or very little) your kcals are way too high
Click to expand...

I would rather lower my calorie intake since i am not too fond of eating, so i hope you are right. I will post my workout plan later.

Phate89 said:
OP. How much were you eating before?

if you don't know calorie wise, post the diet you used to eat.
Click to expand...

I never really had a plan before this, i would just try to ensure i increased my protein intake, and reduced the amount of fat.

I think i will start from the beginning again, and with your help hopefully i can get my diet and workout correct.

Thank You
 
Below is my workout plan, I am sure this needs improving. I exercise Fridays, Sundays and Tuesdays. And on my rest days I work my abs.

Incline Bench Press (2 sets 12)
Bench Press (2 sets 8)
One Arm Rows (2 sets 12)
Barbell Bent-over Row (2 sets 7)
Deadlifts (2 sets 15)
DB Front Raise (2 sets 8)
Upright Rows (2 sets 7)
Dumbbell Curls (2 sets 7)
Overhead Triceps Extensions (2 sets 10)
Leg Extensions (2 sets 15)
Squats (2 sets 15)

I take about 1 min rest between workouts.

I am hoping to achieve a body like Ryan Reynolds or Brad Pitt from fight club (sorry, but this is the best way I can describe my targets). A skinny, muscular type body, not too much like a Vin Diesel.
 
Hi

I've decided to use the plan mentioned at
bodybuilding.com/fun/luis13

I find this routine easier since i do train at home and its more enjoyable

To keep myself motivated, could someone please tell me how many pounds i should be gaining a week/month and how long will it take to reach my target of about 210lbs

and as for the diet, i have removed the 2 servings of cereal, and i eat pasta/rice only once during the day

Thank You
 
evolution

i've looked at your thread
training.fitness.com/team-journals/evolution-shayner-weessstsssiiide-35015

seen how much veg you eat and water you drink, so i will try to eat and drink a similar amount
 
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