diet critique

[switch7]

Looking for some diet critique from those seriously into weight training and diet. I weigh 186 pounds so i am trying to get in at least a gram of protein per pound every day. My long term aim is to get upto about 200 pounds lean but first i need to get to 182 lean. Currently im about 18 to 20% bf so i guess i wanna put on more muscle then do a cut.

I train full body 3 times a week, and cardio for 30 mins once or twice a week just to keep my heart healthy. Any pointers on diet would be appreciated. Currently im getting 245 grams of protein, and 2175 cals a day...

My food looks more or less like this everyday with maybe some variance in the fruit and veg i eat. I'm a pescatarian so my protein sources are a little limited.

Meal #	Food	Portion size grams	Protein	Carbs	Fats	Cal
1	whey protein	30	24.6	1.2	2.25	123.6
	oats	132	22.44	87.12	9.24	513.48
			47.04	88.32	11.49	637.08
2	dry egg whites	30	25.5	2.4	0	112.5
	wholegrain bread	55	6.545	20.185	1.595	127.875
	blueberries	100	1	9	1	45
			33.045	31.585	2.595	285.375
3	tuna	100	26	1	7	100
	apple	133	0.5	15.7	0	71
			26.5	16.7	7	171
4	whey protein	30	24.6	1.2	2.25	123.6
			24.6	1.2	2.25	123.6
5	dry egg whites	30	25.5	2.4	0	112.5
	wholegrain bread	55	6.545	20.185	1.595	127.875
	blueberries	100	1	9	1	45
			33.045	31.585	2.595	285.375
5	tuna	100	26	1	7	100
		100	26	1	7	100
5	tin mackerel in tomato sauce	125	17.5	2.5	15	221.25
			17.5	2.5	15	221.25
6	cottage cheese (low fat)	300	32.1	22.2	1.5	222
	mixed veg	200	6	26	0	130
			38.1	48.2	1.5	352
			Protein	Carbs	Fat	Cals
	over all totals:	Daily Total	245.83	221.09	49.43	2175.68
		Ratio	47.61%	42.82%	9.57%

 

[Bible_Belt]

Wow, very detailed. You have obviously put a lot of research in. Other guys who know more about bulking than me can chime in. I might look at adding more fats instead of carbs. Fats are good for you if they are good fats. You also want some fat consumption whenever you have veggies, so your body can absorb all the fat soluble beneficial compounds and molecules.

 

[switch7]

Wow, very detailed. You have obviously put a lot of research in. Other guys who know more about bulking than me can chime in. I might look at adding more fats instead of carbs. Fats are good for you if they are good fats. You also want some fat consumption whenever you have veggies, so your body can absorb all the fat soluble beneficial compounds and molecules.

I've not really put that much research in, I'm just detailed in tracking what I eat.

 

[Dancore]

You can add fat to your diet by taking Omega 3, for example, as a dietary supplement.

 

[cdiated]

Wow! I am amazed on how detailed you are. Keep it up!

 

[synecdoche]

I don't really get the point of this thread.

On what do you want input?

You are at 18-20% BF, I wouldn't bulk now and go higher. Cut to about 11-12% if you can, this range should increase your T and is a good percentage to build muscle. Lean bulk is the way to go in my opinion so about 200-300 kcals above your TDEE. As a beginner you could probably do a body recomp, just eat slightly above your TDEE, this way you'll lose some fat and build some muscle.

The diet plan looks alright I guess... If it works for you, it works.

 

[Seductions_Mad_Scientist]

Looking for some diet critique from those seriously into weight training and diet. I weigh 186 pounds so i am trying to get in at least a gram of protein per pound every day. My long term aim is to get upto about 200 pounds lean but first i need to get to 182 lean. Currently im about 18 to 20% bf so i guess i wanna put on more muscle then do a cut.

I train full body 3 times a week, and cardio for 30 mins once or twice a week just to keep my heart healthy. Any pointers on diet would be appreciated. Currently im getting 245 grams of protein, and 2175 cals a day...

My food looks more or less like this everyday with maybe some variance in the fruit and veg i eat. I'm a pescatarian so my protein sources are a little limited.

Meal #	Food	Portion size grams	Protein	Carbs	Fats	Cal
1	whey protein	30	24.6	1.2	2.25	123.6
	oats	132	22.44	87.12	9.24	513.48
			47.04	88.32	11.49	637.08
2	dry egg whites	30	25.5	2.4	0	112.5
	wholegrain bread	55	6.545	20.185	1.595	127.875
	blueberries	100	1	9	1	45
			33.045	31.585	2.595	285.375
3	tuna	100	26	1	7	100
	apple	133	0.5	15.7	0	71
			26.5	16.7	7	171
4	whey protein	30	24.6	1.2	2.25	123.6
			24.6	1.2	2.25	123.6
5	dry egg whites	30	25.5	2.4	0	112.5
	wholegrain bread	55	6.545	20.185	1.595	127.875
	blueberries	100	1	9	1	45
			33.045	31.585	2.595	285.375
5	tuna	100	26	1	7	100
		100	26	1	7	100
5	tin mackerel in tomato sauce	125	17.5	2.5	15	221.25
			17.5	2.5	15	221.25
6	cottage cheese (low fat)	300	32.1	22.2	1.5	222
	mixed veg	200	6	26	0	130
			38.1	48.2	1.5	352
			Protein	Carbs	Fat	Cals
	over all totals:	Daily Total	245.83	221.09	49.43	2175.68
		Ratio	47.61%	42.82%	9.57%

Damn dude! You're almost as OCD and detailed as me. I love to see that.

just a few pointers from a non-professional here:

1) Maybe look into upping your total calories. If your long term goal is 200lb lean and your about 186lb at semi-lean now you can afford to push to 240 lb at the same BF% before you cut for photo day.

2) Maybe add 1 dedicated leg day per week. will help with weight gain and overall strength gains.

3) Maybe increase your percentage of fat in total. My ratio is 50% protein/30% Carb /20% Fat at 3,500 Cal/Day.

4) Feel free to try adding varieties of food to your current diet little by little so its not only psycho discipline food haha

 

[switch7]

Damn dude! You're almost as OCD and detailed as me. I love to see that.

just a few pointers from a non-professional here:

1) Maybe look into upping your total calories. If your long term goal is 200lb lean and your about 186lb at semi-lean now you can afford to push to 240 lb at the same BF% before you cut for photo day.

2) Maybe add 1 dedicated leg day per week. will help with weight gain and overall strength gains.

3) Maybe increase your percentage of fat in total. My ratio is 50% protein/30% Carb /20% Fat at 3,500 Cal/Day.

4) Feel free to try adding varieties of food to your current diet little by little so its not only psycho discipline food haha

Thanks for the response. I was thinking my fat was too low but wasn't too sure. I guess I can up that safely seeing as though my cals are pretty low.

Regarding the dedicated leg day im thinking of converting to push pull legs soon, been on this current workout for 3 months now and don't feel like i'm getting enough volume.. Its finding time though