Sport Need help with diet

Sport Fitness
T

tmalik70

0
Hi,

I'm a 19 year old male, weigh 159lbs and am 5'10. Anyway I'm starting a bulk very soon and just got done coming up with a plan. The thing is that even though I know how much calories I need after that I'm not too sure. Here are the stats I worked out I'd need,

Calories: 2862 calories
Protein: 159-318 grams
Carbs: 159-318 grams
Fats: 80-95 grams

I'm not exactly sure if those are right but thats what I got. Anyway here's what I will have after the 6 meals I eat.

2945 CALORIES
211g Protein
351g Carbs
87g Fat

The carbs seem very high and the protein lower then I'd want but everything seems good enough. Now I'm hoping someone more experienced can help me brush up this diet so its as good as it can be. Here are my 6 meals.

Meal 1: 2 scrambeled eggs with bread (466 cals/26 pro/56 carb/16 fat)

Meal 2: Tuna Mayo Sandwhich (2 breads) (446 cals/36 pro/57 carbs/10 fat) -150 cals and 28 carbs

Meal 3: Oats with apple and Protein Shake (497 cals/37 pro/63 carbs/11 fat)

Meal 4: Protein Shake with corn flakes and banana (536 cals/38 pro/76 carbs/8 fat)

Meal 5: Chicken Breast (1/2 lb) with home chips and 3 fish fingers (509 cals/64 pro/36 carbs/15 fat)

Meal 6: Peanut Butter sandwhich, pear and 2 biscuits (491 cals/11 protein/90 carbs/17 fat)

I know theres a lot of numbers there but I hope someone can help me improve this diet plan! Thanks for your help!!!
 
What kind of bread are you using there? Those meals seem real heavy on fats(esp morning) for bread but I could be mistaken. Are you leaving in the yellow part of the eggs for those eggs as well?
 
This is what I would do...

Meal 1: 2 scrambeled eggs with bread 2 egg whites, or atleast 1 egg + 1 eggwhite with whole grain bread/toast

Meal 2: Tuna Mayo Sandwhich (2 breads) Deffently whole grain if you are not using it allready, I dont eat tuna personally but I would drop the mayo

Meal 3: Oats with apple and Protein Shake

Meal 4: Protein Shake with corn flakes and banana should go with oats again

Meal 5: Chicken Breast (1/2 lb) with home chips and 3 fish fingers I'm not really a fan of chips, do the fish fingers come from a package?

Meal 6: Peanut Butter sandwhich, pear and 2 biscuits all natural PB on whole grain, possibly 2 instead of the biscuits


Still not too bad though, there are just some places you could have less fat. Are you only drinking water with those meals?
 
Thanks for the reply and I am using wholemeal bread for all meals. I'm using normal eggs so leaving the yellow part in. I thought the morning meal could have some extra fat in it as I'd easily be able to burn it off during the day?

Yeah I'm not to sure on the chips but I was thinking of rotating them with some pasta every other day? Would that work? Also the fish fingers come packaged, again not a great meal but like I said I may put in pasta instead of chips/FF, Would that be a good idea?

I'm going to be drinking as much water as possible so with them meals and any other time. I'm hoping to get in over 2 liters a day, past 3 on workout days.

Thanks for all the help, I'll modify my plan with your advice.

It seems I've got too much fat in there. How much fat should I be aiming for? I've got 87g of it which seemed high to me so how much lower shall I go, 70-80?

Also is the level of protein and carbs right? Protein seems slightly lower then what I'd like and carbs higher than I'd like but will it be ok for a good bulk?

Thanks for your help in advance!!!
 
Where does your workout fit into the equation?

Your diet should slightly differ on workout days as opposed to non-workout days.
 
Whole grain pasta and brown rice you can mix in there instead of chips and fish sticks. Looks like you have no veggies either, I would for sure try to work some in.

But like LV said it really depends on if its a workout day or not what and when you should be eating.
 
Yeah this if for my workout day. My workout fits in right after my protein shake and oats and before my second shake. I think the shake/oats give me the rite balance of protein/complex carbs.

The meals are in order, basically going from 1-5 and then the 6th one is fit in anywhere in between.

I'll replace the chips with pasta then.

For my non workout days I'll probably take out a few stuff which will knock all my stats down but It'll still be over the recommended amount.

I still need help with my fat and cabrs/protein level? Are they right nad if not what should they be?

Thanks for your help!
 
You must log in or register to reply here.
Back
Top