Hey guys, I desperately need some help with my diet for bulking up.. simply put, it sucks! Calories required = 3500/day Protein required = 226g/day Carbs required = 630g/day Fats required = 72g/day, 22g (30%) of them being saturated at the MOST. Water required = 4000 mL/day 1. Breakfest (7:30am) - biggest meal of the day, besides post-workout. //Shooting for: //30g protein //75g carbs //10g fat 4 eggs scrambled. - 28g protein - 30g fat (18% saturated, .'. 5g saturated) - 404 calories 1 apple - 19g carbs - 74 calories 4 slices of bread (brown) - 52g carbs - 345 calories TOTAL 28g protein 30g fat 71g carbs 823 calories 2. Morning meal (10am) 110g oats -17g protein -6.8g fat (5% saturated, .'. 1.2g saturated) -71g carbs -412 calories 600mL milk -20g protein -29g carbs -22g fat (64% saturated, .'. 14g saturated) -390 calories TOTAL 37g protein 125g carbs 31g fat 942 calories 3. Lunch (1pm) 4 slices of bread (brown) - 52g carbs - 345 calories 140g chicken -40g protein -10.4g fat (24% saturated, .'. 2.9g saturated) -266 calories TOTAL 40g protein 52g carbs 10.4g fat 611 calories 4. Post workout - extremely important! //Shooting for: //30g protein //100g simple carbs 140g chicken -40g protein -10.4g fat (24% saturated, .'. 2.9g saturated) -266 calories 125g pasta -15g protein -92g carbs -192 calories 1 banana -24g carbs -93 calories TOTAL 55g protein 10g fat 116g carbs 551 calories 5. 1 hour after post workout //Shooting for: //70g complex carbs //2 glasses milk 110g oats -17g protein -6.8g fat (5% saturated, .'. 1.2g saturated) -71g carbs -412 calories 500mL milk -17g protein -24g carbs -18g fat (64% saturated, .'. 12g saturated) -525 calories 6. Tea TOTAL 34g protein 24.8g fat 95g carbs 937 calories 7. Before bed 500 mL milk -17g protein -24g carbs -18g fat (64% saturated, .'. 12g saturated) -325 calories TOTAL 17g protein 24g carbs 18g fat 325 calories Any suggestions? I'm low on carbs, over on the fats and waay over on the calories, I think it's 5392 calories!
Jesus! Bon, how much do you weigh? The first thing I notice are you have some HUGE meals in the morning (110g oats?!) and then smaller meals lately - thats a no-no for the insulin levels.
Jack, I'm 81kgs... the huge meals are Ok for insulin levels for the most part because they're complex carbs, not simple... except the post-workout meal where I need the simple stuff!
Jee, youre prety big, I just eat whatever comes to me, with a protein shake every once in a while, maybe I need a diet...
One thing is that you have WAY too much protein intake (needed 226g per day!!!) Even bodybuilders who just want to grow muscles need only 1.5g of protein per kg of bodyweight, what are you doing to be needing 2.7!!!??? When "bulking up" the most important thig is to have your proteins ready immediatly after workout. The effect greatly decreases as time passes from your training, and after two hours, they are minimal. As soon as you stop lifting, drink a protein shake, the chicken takes much longer to come through. (you have to digest the protein in the chicken in a much lengthier period, most protein shakes provide readily available proteins = much faster) If you are over on the fats and low on the carbs, you can simply take out some of the fatter foods and put in 1/4l of leppin energy drink (complex carbs, relatively good taste! If you are however the type who doesnt want to use protein shakes and leppin (or simply cannot afford to, they are expensive even if you take only one shake per day) you can eat eggs after workout (faster proteins) and skip them earlier to avoid the fat. Also, unless you REALLY like the yulk, don't eat it. Even if it has more protein, it's not worth it health-wise. The number 7 is also bad. After dinner, DO NOT eat! This is more important then people realise, your last meal should be no later then 4 hours before you go to bed. A good nights sleep is very important for muscle recovery, and a good nights sleep after a meal is bad. You probably are used to this and its hard to break the habit...but don't do it if you can help it and even if its just milk. From the number of meals, are you trying to follow a 6-meals per day diet? Keep in mind that in such a diet, no meal should exceed the size of your fist, not including vegetables, fruit and drinks. So you probably need to resize your meals, which is okay since you should really cut down on the proteins anyway. Also, to say you are 81kg doesnt really tell us that much, you should give us your fat percentage and height also, so we have an idea of your physique. You can probably have both measured at your gym if you have one, or from a doctor. I hope at least some of this helps, if you have any further questions/comments, don't be afraid to criticize.
My only suggestion would be to maybe lower your protein intake and raise your fat intake. Perfect equilibrium would be just enough carbs and fat for energy, and little to no excess protein. Your body prefers to use carbs and fats for energy, rather than protein. So, if you could get it down to the point where the body isn't having to use much protein for energy it would be better for you.
