My Diet breakdown (3211 cal diet)

Discussion in 'Fitness & Nutrition' started by july23rd1989, Apr 17, 2008.

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  1. july23rd1989

    july23rd1989 Blood for Lube

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    Alright, just finished planning out/adding up my diet. It is broken down into times frame below. I think ill try and bring down the fiber/sodium/sugar down a little. possibly up protein/fat.

    I'm not much of a nutritional-ish, so what do you guys think about that total? Any suggestions to meal?


    TOTAL
    Calories: 3211
    Protein: 200g
    Fat(s)(t): 63g(37.9g)(0.6g)
    carbs: 460g
    sugar: 157g
    sodium: 1766mg
    fiber: 32g


    stats:
    weight 150lbs
    height 6'0

    goal:
    gain weight/strength/muscle




    (FYI work 12:00-18:00)
    ----------------------
    11:00 BREAKFAST
    oatmeal (2/3 cup)
    Calories: 220
    Protein: 8g
    Fat(s)(t): 4g(0.8g)(0)
    carbs: 40g
    sugar: 0g
    sodium: 0g
    fiber: 6g

    banana large
    Calories:121
    Protein: 1g
    Fat(s)(t): 0g
    carbs: 31g
    sugar: 17g
    sodium: 1mg
    fiber: 4g
    --------------
    Calories: 341
    Protein: 9g
    Fat(s)(t): 4g(0.8g)(0)
    carbs: 71g
    sugar: 17g
    sodium:1mg
    fiber: 10g



    1:30 SNACK
    pasta 170g
    Calories: 600
    Protein: 20g
    Fat(s)(t): 2g(0g)(0g)
    carbs: 126g
    sugar: 2g
    sodium: 0g
    fiber: 6g



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

    x2 bread (90g)
    Calories: 240
    Protein: 10g
    Fat(s)(t): 4g(0.6g)(0g)
    carbs: 40g
    sugar: 4g
    sodium: 340mg
    fiber: 6g
    ------------
    Calories: 380
    Protein: 42g
    Fat(s)(t):6g(0.6g)(0g)
    carbs: 40g
    sugar: 4g
    sodium: 720mg
    fiber: 6g


    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
    protein weight gain 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: 0

    (250ml icecream)
    Calories: 260
    Protein: 2
    Fat(s)(t): 14g(8g)(0.4g)
    carbs: 32g
    sugar: 20g
    sodium: 90mg
    fiber: 0g
    ----------------------------------------
    Calories: 990
    Protein: 62g
    Fat(s)(t): 23.5g(15.5g)(0.5g)
    carbs: 133g
    sugar: 99g
    sodium: 295mg
    fiber: 1g



    12:00 BEFORE BED
    bagel(113g)
    Calories: 310
    Protein: 11g
    Fat(s)(t): 2g(0.5)(0)
    carbs: 61g
    sugar: 13g
    sodium: 360mg
    fiber: 5g

    cottage cheese(125ml)
    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/ 500ml 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
     
  2. hootpie

    hootpie New Member

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    You're bulking right? The carbs seem kinda high and the protein seems kinda low, but I'm biased because of my own cutting diet...2500 calories, 70g fat, 170g carbs, and 250g protein.

    Edit: Looking at the individual items, here's what I would do:

    1) Replace the banana with some eggs
    2) Replace the ice cream with peanut butter (2tbsp or so)
    3) Ditch the bagel before bed
     
  3. july23rd1989

    july23rd1989 Blood for Lube

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    yus I am, and I'm try and raise the protein, think i'll keep the carbs.
     
  4. july23rd1989

    july23rd1989 Blood for Lube

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    1) good call on the banana for egg, that'll lower my sugar and up my protein/fat, thanks.
    2) I'll give it a try, shakes pretty gross, ill try 250ml of water instead + peanut butter
    3) for bulking diet, i heard 2-3 carbs for every 1 lb weight, so I'm right around there. (300-450). So ill keep teh bagel
     
  5. delay pedal

    delay pedal Guest

    thats right in the neighborhood of where im bulking
    i might bump mine up to 4k

    im 5'11" 140lbs

    im actually pretty curious about other peoples bulking macros too cuz im new to this
     
  6. july23rd1989

    july23rd1989 Blood for Lube

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    :noes:I don't think i could handle 4k, I may try to boost it to 3500 after a week or 2
     
  7. maks

    maks Bah! t(-_-t)

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    i have a 24hr Bagel place right down the street :drool:
     
  8. delay pedal

    delay pedal Guest

    i didnt think i could handle 3k at first but it wasnt that bad :big grin:
     
  9. frankdahtank21

    frankdahtank21 You have no fucking idea!

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    yea im 5'10 168 and i started bulking last week and i have already put on about 3 lbs so far.

    Im not to sure about my cals, cuz im in school right now living on campus so i just try to eat every 2 to 3 hours
     
  10. devman

    devman New Member

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    less sugar/carbs
     
  11. frankdahtank21

    frankdahtank21 You have no fucking idea!

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    if youre bulking you need the carbs
     
  12. Cumstang02

    Cumstang02 New Member

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    Yeah, fuck it...bump that shit to 500g. You gonna get swole...



    in the stomach.
     
  13. hootpie

    hootpie New Member

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    Don't get carried away. You need carbs, but you don't need all the carbs in the world.
     
  14. frankdahtank21

    frankdahtank21 You have no fucking idea!

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    yea true, you still want to take in more protein.
    I usually eat the majority of my carbs in the morning and right after I work out
     
  15. Ish

    Ish New Member

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    breakfast

    cytogainer shake
    4 scrambled eggs
    2 wheat toast
    banana


    big mac
    chicken nuggets
    french fries


    pasta/chicken

    workout

    cytogainer shake


    chicken/steak
    veggies
    carbs



    cytogainer shake
    peanut butter


    bed
     
  16. life

    life pure sex

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    :bowrofl::bowrofl: Too much sugar in a banana so you replace it with an egg? Do you realize that you are eating ice cream every freaking day? Besides, the sugar in the ice cream is refined and processed. Fruit is good for you. Just because everyone on here will say meat,meat, meat, protein doesn't mean that you should stop eating fruit/veggies.

    At least eat the bagel before your workout or when you wake up or something, not right before bed.:hsugh:
     
  17. july23rd1989

    july23rd1989 Blood for Lube

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    fine, ill still change out the banana for eggs in morning, but i'll remove the ice cream from the shake and add the banana to the shake, w/ a cup of low fat yogurt maybe?
     
  18. devman

    devman New Member

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    get them from better sources atleast, brown rice, whole wheat bread, oats, sweat potatos not shitty weightgainers shakes and ice cream
     
  19. entropy138

    entropy138 OT Supporter

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    So tuna is the only meat source you get protien from during the day? The rest is all shakes and a scoop of cottage cheese? You got something against chicken, steak, lean ground beef, turkey etc?


    Your macros are 25% p / 57% c / 18% f.... could easily change out some carbs for some protien and shoot for a more 40/40/20 etc...
     
  20. july23rd1989

    july23rd1989 Blood for Lube

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    this is just meal one, i'll be switching it up with chicken etc
     
  21. entropy138

    entropy138 OT Supporter

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    Ok let me rephrase to make my point more clear - you only get a significant amount of protien from whole foods for 1 meal a day.... Gotta live on more than shakes.

    Significant meaning more than 13% of your calories come from protien for the meal... add some meat to your pasta 'snack' and cut back the carbs for a start...
     
  22. damiand

    damiand Proceed

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    Its pretty acceptable, and sometimes easier to go nearly all liquid. Less filling and workes out just the same.
     
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