My Diet. AGAIN.

[Benji]

I read up a little more and tried to come up with a new diet that I think will work well for bulking up during the Winter and gaining some muscle.

Meal 1 - 6:15 am
1 cup of oatmeal
2 cups of skim milk
1 scoop of whey

Meal 2 - 8:15-9:15ish. Depending on when I can get a chance to eat it during school.
1 cup of egg whites
1 orange

Meal 3 - 11:15
Wheat wrap
1/4 cup of tuna
2 slices of fat free American cheese
2 cups of skim milk
Honeydew melon

Meal 4 - 2:15 (pre-workout)
2 slices of wheat bread
2 tbsp of natural peanut butter

Workout from 3:15-4:15ish

Meal 5 - 4:45 (post-workout shake)
2 cups of skim milk
One banana
1 scoop of whey
1 cup of whole eggs

Meal 6 - After the rush at work, which is when I get a chance to eat. Usually anywhere from 7-8:30
Baked Potato
1/2 cup of cottage cheese
Perdue Perfect Portions chicken slice*


* I like these because they are quick to cook, have 32g of protein, and only 1.5g of fat. No carbs.

so, hopefully this will be a good diet.

It will give me a total of ~2800 calories, 57g of fat, 313g of carbs, and 267g of protein.

I am 5' 10" and weigh 175 pounds. I'm probably about 15%bf or something. I have a six pack when I flex, just not very defined. I wish I could give you all a better picture of what I look like build-wise, haha.

I'm still not very good at diets so some help would be greatly appreciated.

[skywalker]

Don't eat just raw egg whites. It's flipping bad for you, unless you don't want a vitamin B12/F/Biotin deficiancy, then consume the yolk with it. There's nothing wrong with the yolk, in fact it has many nutrients. Avidin which is in raw egg white will bind to the biotin and make it impossible to use. Almost all cases of biotin deficiency are with people that consume too much raw egg. (It's also an edible insecticide because insects need lots of biotin)

[Honken]

:good:

[The_Mayor]

He never said he ate them raw.

If you do though, stop it. There's no reason.

You're taking in more protein than you need and too little fat. Try to get around 2 g of protein per kg of bodyweight and that should be sufficient. You can try cooking with fish oil to get more fat into your diet.

Depending on your metabolism, I'd advise you take in more calories. If you search google for the "Harris Benedict equation" you should get a rough estimate of how many calories you should be consuming.

Overall, though everything else looks pretty good.

[compleks]

Nice work.

I might think about throwing in some oil (flax, fish, olive, etc...) and maybe some mixed nuts/seeds for a little more fat here and there.
You may simply have not listed this, but I would also try and include alot of fresh vegetables, and probably even some more fruit.

Diet looks pretty good, but I'm not a huge fan of having every meal planned out so meticulously. Remember that variety in your diet is just as important for good health as anything else, which is why I like to leave one or two meals open for experimentation.

All in all, a very well planned diet.

[Benji]

Nice work.

I might think about throwing in some oil (flax, fish, olive, etc...) and maybe some mixed nuts/seeds for a little more fat here and there.
You may simply have not listed this, but I would also try and include alot of fresh vegetables, and probably even some more fruit.

Diet looks pretty good, but I'm not a huge fan of having every meal planned out so meticulously. Remember that variety in your diet is just as important for good health as anything else, which is why I like to leave one or two meals open for experimentation.

All in all, a very well planned diet.

Yea, this is just a basic guideline of what I'm going to be eating. The fruits and veggies will be switching around along with some other things, but it will all be pretty similar to this.
I also forgot to mention that I take fish oil supplements and a multivitamin. When would be the best time to take those?

Don't eat just raw egg whites.

I'm cooking them.

[Kris]

omgz cant be serious

[mr popular]

Why eat like you are dieting...?

What is your goal with this diet?

[Kris]

to come up with a new diet that I think will work well for bulking up during the Winter and gaining some muscle.


Too bad it wont work very well.

[rock_ten]

see how it goes and adjust accordingly. There's not much point fiddling with a diet plan unless theres something ridiculously awful about it, because everyone would get very different results from eating in any one way, according to all sorts of factors that we haven't discussed and can't control for. So just see what happens and be sure to change shit if what happens isn't cool.

[James Branleur]

Ach, I havent't eaten for 19 hours...

[Benji]

Too bad it wont work very well.

You could help me out a little.

[mr popular]

Benji: you are eating as though you want to LOSE weight.

Why egg whites!? Why fat free shit?

You need more calories to grow buddy.

[Benji]

But I thought as long as I get enough protein and carbs, I'll grow. Is it really impossible to lose fat and gain muscle?

[rock_ten]

But I thought as long as I get enough protein and carbs, I'll grow.

If you eat no fat you'll become very ill and would die. No diet you'd ever eat would have no fat in it, though - and what you're wondering is if there would be any benefit in giving a shit about fat intake? Well, I would say that you might do better with more fat - it certainly shouldn't hurt. And I recommend being careful with the carbs and their timing, if you seem to be gaining undue fat.

Is it really impossible to lose fat and gain muscle [at the same time]?

It depends what we mean by "the same time".

[Rahf]

But I thought as long as I get enough protein and carbs, I'll grow. Is it really impossible to lose fat and gain muscle?

Yes it is practically impossible. If you want to grow muscle you need to be on a hypercaloric diet. If you want to lose fat that is significant you have to be on a calorie deficit.