critique my 3291 calorie diet (weight gain)

Discussion in 'Fitness & Nutrition' started by july23rd1989, Apr 18, 2008.

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  1. july23rd1989

    july23rd1989 Blood for Lube

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    Alright, this is version 2.0 of my diet. It is broken down in time frames below.

    TOTAL
    Calories: 3291
    Protein: 230.1g
    Fat(s)(t): 97g
    carbs: 379g
    sugar: 154g
    sodium: 2456mg
    fiber: 29g

    goal: mass weight gain(looking for 30-40lbs)

    Anyone have some suggestions to my diet?


    11:00 BREAKFAST
    oatmeal (2/3 cup)
    Calories: 220
    Protein: 8g
    Fat(s)(t): 4g(0.8g)(0g)
    carbs: 40g
    sugar: 0g
    sodium: 0g
    fiber: 6g

    1/2 large banana
    Calories: 61
    Protein: 0.5g
    Fat(s)(t): 0g(0g)(0g)
    carbs: (15.5g)
    sugar: 8.5g
    sodium: 1mg
    fiber: 2g

    2 egg
    Calories: 140
    Protein: 12g
    Fat(s)(t): 10g(3g)(0g)
    carbs: 0g
    sugar:0g
    sodium 110mg:
    fiber: 0g

    --------------
    Calories: 421
    Protein: 20.5g
    Fat(s)(t): 14g(3.8g)(0g)
    carbs: 55.5g
    sugar: 8.5g
    sodium: 111mg
    fiber: 8g



    1:30 SNACK
    pasta 85g
    Calories: 300
    Protein: 10
    Fat(s)(t): 1(0g)(0g)
    carbs: 63
    sugar: 1
    sodium: 0
    fiber: 3

    chicken breast(100g)
    Calories: 80
    Protein: 16g
    Fat(s)(t): 2g(0.5g)(0g)
    carbs: 0g
    sugar: 0g
    sodium: 280mg
    fiber: 0g

    garlic + herb sauce(125ml)
    Calories: 60
    Protein: 2g
    Fat(s)(t): 1g(0g)(0g)
    carbs: 11g
    sugar: 9g
    sodium: 230mg
    fiber: 2g

    --------------------------------
    Calories: 440
    Protein: 28g
    Fat(s)(t): 4g(0.5g)(0g)
    carbs: 74g
    sugar: 10g
    sodium: 510mg
    fiber: 5g


    4:30 SNACK
    Tuna (120g)
    Calories: 140
    Protein: 32g
    Fat(s)(t): 2g(0g)(0g)
    carbs: 0g
    sugar: 0g
    sodium: 380mg
    fiber: 0g

    mayo (1 ttbsp)
    Calories: 100
    Protein: 0.1g
    Fat(s)(t): 11g(1.5g)(0g)
    carbs: 0g
    sugar:0g
    sodium: 70mg
    fiber: 0g

    safeway nut grain bread(43g 1 slice)
    Calories: 200
    Protein: 10g
    Fat(s)(t): 6g(0.6)(0)
    carbs: 30g
    sugar: 6g
    sodium: 280mg
    fiber: 2g

    ------------
    Calories: 440
    Protein: 42.1g
    Fat(s)(t):19g(2.1g)(0g)
    carbs: 30g
    sugar: 6g
    sodium: 730mg
    fiber: 2g

    6:30 PREWORKOUT
    -----------------
    x1 scoop magic milk (w/ 250ml 2% milk)
    Calories: 305

    Protein: 25g
    Fat(s)(t): 14g(7.5g)(0.1g)
    carbs: 18g
    sugar: 14g
    sodium: 240mg
    fiber: 2g



    7:30 WORKOUT


    9:30-10:00 POST WORKOUT
    protine shake

    3 scoops powder
    Calories: 600
    Protein: 51g
    Fat(s)(t): 4.5g(4g)(0g)
    carbs: 89g
    sugar: 68g
    sodium: 65mg
    fiber: 1g

    (250 ml milk)
    Calories: 130
    Protein: 9g
    Fat(s)(t): 5g(3.5g)(0.1g)
    carbs: 12g
    sugar: 11g
    sodium: 140mg
    fiber: 0g

    yogurt 6%(125g)
    Calories: 100
    Protein: 4g
    Fat(s)(t): 7g(4g)(0.2g)
    carbs: 7g
    sugar: 3g
    sodium: 60mg
    fiber: 0g

    1/2 large banana
    Calories: 60
    Protein: 0.5g
    Fat(s)(t): 0g(0g)(0g)
    carbs: (15.5g)
    sugar: 8.5g
    sodium: 0mg
    fiber: 2g

    PB 2tbsp (30g)
    Calories: 200
    Protein: 8
    Fat(s)(t): 16g(2g)(0.8g)
    carbs: 6g
    sugar: 4g
    sodium: 90mg
    fiber: 2g

    ----------------------------------------
    Calories: 1090
    Protein: 72.5g
    Fat(s)(t): 32.5g(13.5g)(1.1g)
    carbs: 129.5g
    sugar: 94.5g
    sodium: 355mg
    fiber: 5g


    12:00 BEFORE BED

    bagle
    Calories: 310
    Protein: 11g
    Fat(s)(t): 2g(0.5)(0)
    carbs: 61g
    sugar: 13g
    sodium: 360mg
    fiber: 5g

    cottage cheese
    Calories:110
    Protein: 15g
    Fat(s)(t): 2.5g(1.5)(0)
    carbs: 5g
    sugar: 5g
    sodium: 50mg
    fiber: 0g

    x1 scoop magic milk(w/ water)
    Calories: 175
    Protein: 16g
    Fat(s)(t): 9g(4)(0)
    carbs: 6g
    sugar: 3g
    sodium: 100mg
    fiber: 2g

    --------------------
    Calories: 595
    Protein: 42g
    Fat(s)(t): 13.5g(6g)(0g)
    carbs: 72g
    sugar: 21g
    sodium: 510mg
    fiber: 7g


    1:00 asleep
    ---------------------------------------------
    TOTAL
    Calories: 3291
    Protein: 230.1g
    Fat(s)(t): 97g
    carbs: 379g
    sugar: 154g
    sodium: 2456mg
    fiber: 29g
     
    Last edited: Apr 18, 2008
  2. july23rd1989

    july23rd1989 Blood for Lube

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    Alright, after a quick review of diet, I'm going to add 1/2 a banana to the morning to up my breakfast calories, and i'll change the banana in the shake to 1/2 a banana, so total is still the same.

    edit: Done
     
    Last edited: Apr 18, 2008
  3. RICK RO$$

    RICK RO$$ Active Member

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    allthatshitbyyou.jpg
     
  4. y1997

    y1997 Made in the U.S.S.R.

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    Thats a lot of carbs.
     
  5. july23rd1989

    july23rd1989 Blood for Lube

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    I was basing it off of a 2-3 carbs per lb ratio
     
  6. Abomb

    Abomb New Member

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    how much do you weigh and if you are an ecto like me, go crazy with the carbs :bowdown:
     
  7. life

    life pure sex

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    wtf new thread:ugh2:

    You still are eating that bagel right before you go to sleep. And you are basically having an 1100 kcal shake post-workout.
     
  8. Abomb

    Abomb New Member

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    i do 60-90 g carbs pre work out with 30-40 g protein

    i do 60 carbs during work out with a retarded amount of xtend

    and i do 100+ carbs with 60+ g protein post workout
     
  9. Abomb

    Abomb New Member

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    id do lots of fats and protein before bed and very little if any carbs
     
  10. Abomb

    Abomb New Member

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    i wouldnt take in that much sugar but thats me
     
  11. evolude

    evolude OT Supporter

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    i do protein and carbs before bed
     
  12. Abomb

    Abomb New Member

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    he should be having a crazy huge post workout shake as long as its filled with the right ingredients.
     
  13. Abomb

    Abomb New Member

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    it seemed like i was putting on more fat doing that evodude.. when i switched to hella fats and proteins before bed i think ive been making leaner gains


    then again putting on some extra fat during a bulk is never a bad thing so *shrug*
     
  14. july23rd1989

    july23rd1989 Blood for Lube

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    Wanna give me a brief explanation on why carbs are bad before bed? In my head (with no nutritional background) was all that energy before bed with nowhere to go except being stored as fat would be good? Doesn't work like that?

    FYI weight: 150lbs
    height 6'0
     
  15. evolude

    evolude OT Supporter

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    ill try it if project get shredded plateaus
     
  16. Abomb

    Abomb New Member

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    i dont know man. i just experimented and thats the conclusion i came to with my own body. i MIGHT have read somewhere that carbs before bed lowers growth hormone levels but i could be wrong. @ 150 pounds you could be bulking anywhere from 2800-3200 calories.... yah your diet is not horrible for bulking
     
  17. Abomb

    Abomb New Member

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    word.
     
  18. july23rd1989

    july23rd1989 Blood for Lube

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    So I can stick with how it is now then? any slight ajustments you see off the top of your head?
     
  19. Abomb

    Abomb New Member

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    lots of carbs and protein before during and after your workout

    correction: lots of fast digesting protein and carbs
     
  20. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    He weighs 150 lbs.

    I'd still drop the Carbs by 50 grams at least. Get rid of that nightly bagel for some cottage cheese and x2 scoop shake. Those calories are better spent in protein.
     
  21. hootpie

    hootpie New Member

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    Putting on extra fat is always a bad thing.
     
  22. Abomb

    Abomb New Member

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    meh, i like putting on that little bit of extra fat.. lets me know im eating enough
     
  23. hootpie

    hootpie New Member

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    Shouldn't an increase in bar weight and a moderate increase in scale weight tell you that?
     
  24. july23rd1989

    july23rd1989 Blood for Lube

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    Ok so drop the bagel to lower my carbs, and replace it with some high protein? (eg x2 more scoops of protein shake)
     
  25. Abomb

    Abomb New Member

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    yes but during a real bulk you put on fat.. during a body recomp? maybe not so much
     
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