Sport Critique My Diet

[holabuster]

Hey guys. I weigh 146 lb with 8% bodyfat. I've been working out consistently over the past two years and am now in a bulk cycle. My workout is to do a full-body workout three times a week.

I'm trying to get to 165 lb by January 1st, and I think I'm a pretty hard gainer.

Just recently, since I'm starting my freshmen year of college, I decided to prepare all the meals that I have a day and count the caloric intake, and analyze my nutrition to have a more balanced, complete, and healthy diet.

Please let me know what you think! What should I have more of? Less of? Thanks!

Meal 1
Cafeteria breakfast (eggs, potato chunks)
Multivitamin
Total EFA with Pure Fish Oil (14 g of fat)

Meal 2
Optimum Whey Protein Shake (24 g of protein)
Yogurt
Bear Naked Granola

Meal 3
PB&J on Whole Grain Bread

Meal 4
Optimum Whey Protein Shake (24 g of protein)
Yogurt
Bear Naked Granola

Meal 5
Grilled Chicken Breast

Meal 6
Cafeteria Dinner

Meal 7
PB&J on Whole Grain Bread before bed

I counted out the nutrition in this diet, excluding my breakfast and dinner at the cafeteria and came out with this:

Protein: 128 grams for 512 calories

Carbs: 237 grams for 948 calories
Sugar: 104 grams

Fat: 84.5 grams for 760.5 calories
Saturated Fat: 15 grams

Total: 2220.5

Is yogurt healthy? It's contributing 54 g of my sugar intake. It's the Whole Foods' brand "365 Fat Free".

Nearly all of my fats are from nut or pure EFA sources. The Bear Naked contributes 28 grams of fat total, which I believe are good fats from a variety of nuts and healthy oils. The peanut butter in my PB&Js contributes 32 grams of fat, which I think are also healthy fats from nuts. Another 14 comes from the tablespoon of pure EFAs I take. What do you think of this?

I believe my protein intake is well sufficient at 128 grams without the breakfast and dinner. With them, I should have at the very least 150 grams, very likely more.

Much of my carbs I tried to derive from whole grain and oatmeal sources. The Bear Naked contributes 44 grams of non sugar carbs, and the PB&Js contribute 72 grams of non sugar carbs.

How many calories should i take in to bulk efficiently?

What can I do to improve this diet? I believe my protein and fat intake is fine but my carb intake should be higher. I drink plenty of orange juice but that means the carbs are mostly sugars. What do you recommend or is 237 grams enough?

Thanks!

 

[malkore]

Ok running your numbers through my BMR calculator I get 2648cals a day for maintenance intake.

So, you're too low on cals for a real bulking cycle. You wanna get closer to 3,000 a day.
If you really wanna track your diet, get a kitchen scale, measuring cups, and put everything into fitday.

I see way too much sugar in your diet from that granola. PB&J is not a great meal either.

 

[holabuster]

The granola contributes 10 g per meal. Is that too high? I believe much of it is in the fruits they add because I don't taste any sugary flavor. There's no added sugar.

I tried to get measuring cups but Whole Foods has none. I'll keep looking. What is fitday?

And what foods do you recommend I add that are quick and convenient?

 

[Cynic]

Agreed with Malkore, but I would replace the potatos with oatmeal and a thick chunk of lean ham and your protein shakes with tuna and beef jerky and lowfat cottage cheese.

 

[tonymcclellan]

is a decent way to track your calories. Malk what did you use to get that BMR? I only came up with 17xx using Harris Benedict formula. Either way you definitely need more calories than 2200. Like I said in your other post, I was taking in 2500+ for cutting, though I am 40 pounds of LEAN MASS (lol) heavier.

Oh and cynic have you seen that new Jack Links Original Beef Jerkey? Its amazing, 26g protein, 2g fat and carbs!

 

[Cynic]

Oh and cynic have you seen that new Jack Links Original Beef Jerkey? Its amazing, 26g protein, 2g fat and carbs!

Not yet. I've had Oberto's and Jim Beams. I'll look for that stuff.

 

[malkore]

Tony, 1700 is his straight BMR, but we gotta use an activity multiplier. 1700 cals is what they'd give him if he was in a coma to keep him alive and maintain his weight.

I used a 1.5 multiplier as I find 1.4 is about right for people with seated desk jobs, and he's a college student so he's probably walking a bit more than a desk jocky, but still seated a lot of the time in class/studying.