Diet help - need a revamp

NitrogenY3K · 18 Mar 2013 at 23:08

Hi all!

Been using the same sort of diet layout for a good few years now, but now I am getting extremely bored of it and want a bit of a change around, maybe swap a few food choices and change the diet a bit.

Currently sitting at around 15st 5, and looking to bulk up the rest of the year, and then do a big cut in January 2014.

Current diet is as follows (this is for when im working in the days)

Breakfast 6.00am 50g oats + 50g whey protein Isolate

(on my days off work I add in 7 eggs, only 2 yellows, and mix everything together to make an omlette)

9.00am 150g chicken breast
Medditeranian Vegetables, approx 150g
Item fruit
Small handful mixed nuts or 1 tablespoon all natural peanut butter

12.00pm 50g whey protein powder in water
Small handful mixed nuts
Item fruit

3.00pm 175g tuna / mackerel / salmon
Sweetcorn
Mixed salad Tbsp sunflower seeds

6.00pm 50g whey protein powder in water
3 oatcakes
Item fruit
Small handful mixed nuts

Post Workout - 50h whey isolate

9:00pm 150g chicken breast
Medditeranian Vegetables, approx 150g
60g Rice

11:00pm 30g whey in water.

Anybody got any thoughts on how I could change it up a bit?

LiE · 18 Mar 2013 at 23:13

Do you have a macro breakdown? I'd guess drop the protein a bit and up the fats.

15st 5 and bulking? You must be a big guy

NitrogenY3K · 18 Mar 2013 at 23:19

No I dont have macros, which is probably a bad thing. Should know them really.

I wouldn't class myself as big at all, i'm just under 6ft 1, chest is 46", so not big.

LiE · 18 Mar 2013 at 23:21

Use fitness pal website/app to get an idea.

NitrogenY3K · 18 Mar 2013 at 23:26

Will download the my fitness pal app and post the macros up tomorrow

NitrogenY3K · 19 Mar 2013 at 09:58

Just put all the food into my fitness pal, comes out to:

Calories: 2910
Protein: 327
Carbs : 217
Fat: 91

tom_e · 19 Mar 2013 at 10:05

I vaguely remember you saying you've cycled in the past are you on or off, as that'll obviously make a difference to what you want to be getting in.

Steedie · 19 Mar 2013 at 10:05

Protein far too high, carbs far too low, fat about right

Protein: 200g
Carbs: 400g
Fats: 90g

Tenzo · 19 Mar 2013 at 10:46

Steedie said:
Protein far too high, carbs far too low, fat about right

Protein: 200g
Carbs: 400g
Fats: 90g

Would the increase in carbs assist with the bulk, whereas the current high protein promotes something more towards leaning up?

icecold · 19 Mar 2013 at 10:57

Nope. Very high protein is good for pretty much nothing. If you really want to avoid carbs (you dont), consume more fat.

Steedie · 19 Mar 2013 at 10:57

Increase in carbs would help with the bulk mainly due to energy, being able to shift more weight and more calories. But you could cut on 400g of carbs too. So the only reason I gave you that number of carbs was for the calories and the added energy you'll have from it.

Protein I lowered because you just don't need more than 200g of protein, even to build mass. Unless you're a 250lb monster, you don't need more than 200g at all, anything you eat over that amount is just wasted and adding unnecessary calories that you could be using for carbs and fats, both of which will help you more.

LiE · 19 Mar 2013 at 11:09

I've recently dropped carbs from 350g to about 225g on training days and upped fat from 60-70g to 110-120g. So far haven't noticed any difference in energy

I end up not eating carbs until 1pm each day.

NitrogenY3K · 20 Mar 2013 at 22:18

tom_e said:
I vaguely remember you saying you've cycled in the past are you on or off, as that'll obviously make a difference to what you want to be getting in.

Off at the minute mate, go back on June time.

So the general feeling is to much protein and not enough carb s . I'm always starving in the morning so i could up the oats and drop all the protein shakes from 50g to 40g

I think i should take the advice on board and re do the diet with the changed macros and post it back up for some feedback

NitrogenY3K · 25 Mar 2013 at 20:14

I have adjusted my diet to include more carbs and less protein, any thoughts on the adjustments?
I used my fitness pal app to get the calories ect:

Breakfast 6.00am 120g oats + 25g whey protein Isolate

9.00am 80g chicken breast
Medditeranian Vegetables, approx 150g
Item fruit
Small handful mixed nuts or 1 tablespoon all natural peanut butter

12.00pm 25g whey protein powder in water
Small handful mixed nuts
Item fruit

3.00pm 175g tuna / mackerel / salmon
Sweetcorn
Mixed salad Tbsp sunflower seeds

6.00pm 25g whey protein powder in water
5 oatcakes
Item fruit
Tablespoon penut butter

Post Workout - 25g whey isolate

9:00pm 80g chicken breast
Medditeranian Vegetables, approx 150g
100g Rice

11:00pm 25g whey in water.

That works out to be:

3000 calories
238g protein
290g carbs
95g Fat