Im currently about 170 lbs 12% bf and bulking to try and hit 185 before i cut down to 8-9% and start back up again. Ive got all the basics down on my diet but i cant seem to come up with a consistent plan that i can be happy with. I'd like to keep fat a minimum on my bulk, which is why im constantly trying to tweak my diet.

Right now this is what ive been eating (most of the time)

Meal 1 9:00AM
100g oats
.5 cup berries
4 egg whites
2 whole eggs
plenty of veggies for an omelet

Meal 2 12:00NOON(Pre wo)
65g dry measure brown rice
140g chicken breast
2 cups veggies
.5 tbsp oil

Meal 3 PWO 3:00PM( i get mixed up on this also, sometimes its low gi and sometimes high, cant seem to make up my mind)
either :
40g whey
80g dex/malto

or :
30g whey
1 cup skim milk
40g oats
1 banana

Meal 4 5:30PM
65g dry measure brown rice
2 cups veggies
140g chicken breast

Meal 5 8:00PM
2 slices whole wheat
3 oz tuna
1 slice cheese

Meal 6 10:00 PM
1 cup skim milk
1 scoop whey
40g almonds

Meal 7 12:00 MIDNIGHT
1 cup 1% cottage cheese
2 tbsp pb
1 tbsp ground flax seed.

I also take 6g fish oil a day.

This comes out to around 3200 cals 265g pro 350g carbs and 100g fat.

Does this look decent? I think i need a replacement for the sandwich, and to move the ppwo meal up to around 4:30, but i work from 3:30PM til 11:30PM and its hard to eat lots of food on a break.

This diet is ok for me, but i think im getting in too many carbs. and i think im lacking fruits and other nutrients. Plus i have no idea how to make up my pwo meal... i usually just have another sandwich.

bump?

LOL, you're having to bump it cause nobody has any thoughts -- it looks pretty good to me.

You're mixing fat/carbs in a couple meals, and I'm not a big fan of this but I know many don't worry about it.

Your whey/dex/malto PWO meal is great. Do a 50/50 of dex/malto IMHO (so 40g each). What's the PPWO meal's carb content (chicken, brown rice, veggies - after the PWO shake)? Try to get it at 80g like the shake in my opinion.

Overall it looks fairly decent. I'd be substituting beef in there a few times a week though.

LOL, you're having to bump it cause nobody has any thoughts -- it looks pretty good to me.

You're mixing fat/carbs in a couple meals, and I'm not a big fan of this but I know many don't worry about it.

Your whey/dex/malto PWO meal is great. Do a 50/50 of dex/malto IMHO (so 40g each). What's the PPWO meal's carb content (chicken, brown rice, veggies - after the PWO shake)? Try to get it at 80g like the shake in my opinion.

Overall it looks fairly decent. I'd be substituting beef in there a few times a week though.


You can look at every post i've ever made and see I NEVER comment on anyone's diet plan unless they're grossly under or over doing something. In general, i'm uncomfortable criticizing peoples choices when it comes to nutrition. Your plan looks acceptable to me.:tucool:

yeah i find myself craving red meat at least a few times a week, and i always go for it. Usually london broil (top round) substitued for my chicken or tuna. Ive tried to do the whole pro/fat, pro/carb route but i found it hard to get in enough carbs and enough fats in just 6 meals. Thats like 100+ g carbs in 3 meals and 30+ g fat in the other 3.

yeah i find myself craving red meat at least a few times a week, and i always go for it. Usually london broil (top round) substitued for my chicken or tuna. Ive tried to do the whole pro/fat, pro/carb route but i found it hard to get in enough carbs and enough fats in just 6 meals. Thats like 100+ g carbs in 3 meals and 30+ g fat in the other 3.
It's not that hard once you get used to it. It's like everything else really, difficult at first but with time you find it becomes second nature.

So you're having 300g/carbs and 90g/fat per day?

no, im having 350/100... i was just rounding i guess. What do the macros on your meals look like?

I dont need to see the foods, just what numbers your putting into each.

ie

meal 1
120g carbs 40g pro, 5g fat etc etc etc.

Thanks. Ive always been interested in a massive eating style diet.