New diet-critique-comment-opinions

[Hungarian]

Hello folks, I would like to ask you to take a quick peek at my diet and give me some feedback/criticism/personal opinions. My aim is to gain muscle mass without massive fat gain, I'm 6' 200 lbs, fairly high bf (no abs visible atm).

7 2 scoops of whey isolate, 60 grams of peanut butter, 500 grams of raw milk

9 9 oz of chicken, mixed green salad

11 9 oz of chicken

1 9 oz of chicken, mixed green salad

3:30 7 oz of chicken, 1 med banana (pre workout)

6 2 scoops of whey isolate, 3 medium bananas (post workout)

8 5 oz of chicken, 1 apple

9:30 2 scoops of whey isolate, 30 grams of peanut butter, 300 grams of raw milk

On non workout days I eat 30 grams of peanut butter instead of my pre workout banana, and 30 grams of peanut butter instead of my pwo bananas.
On workout days the macro breakdown for the diet is:
4044 calories, 551 grams of protein, 216 grams of carbs, 109 grams of fat
On non workout days the macro breakdown for the diet is:
3976 calories, 561 grams of protein, 120 grams of carbs, 138 grams of fat
I've been eating this way for 1 month and I have been gaining strength while staying around the same weight. I feel good eating this way, and I don’t miss all the oatmeal either.

Please share any insight you may have.
Thank you,
H.

 

[aeliop]

Hello folks, I would like to ask you to take a quick peek at my diet and give me some feedback/criticism/personal opinions. My aim is to gain muscle mass without massive fat gain, I'm 6' 200 lbs, fairly high bf (no abs visible atm).

7 2 scoops of whey isolate, 60 grams of peanut butter, 500 grams of raw milk

9 9 oz of chicken, mixed green salad

11 9 oz of chicken

1 9 oz of chicken, mixed green salad

3:30 7 oz of chicken, 1 med banana (pre workout)

6 2 scoops of whey isolate, 3 medium bananas (post workout)

8 5 oz of chicken, 1 apple

9:30 2 scoops of whey isolate, 30 grams of peanut butter, 300 grams of raw milk

On non workout days I eat 30 grams of peanut butter instead of my pre workout banana, and 30 grams of peanut butter instead of my pwo bananas.
On workout days the macro breakdown for the diet is:
4044 calories, 551 grams of protein, 216 grams of carbs, 109 grams of fat
On non workout days the macro breakdown for the diet is:
3976 calories, 561 grams of protein, 120 grams of carbs, 138 grams of fat
I've been eating this way for 1 month and I have been gaining strength while staying around the same weight. I feel good eating this way, and I don’t miss all the oatmeal either.

Please share any insight you may have.
Thank you,
H.

I think your diet looks pretty good, I personally don't think you need that many calories, you probably could of accomplished the same (strenght wise) with eating not as much. Eating a lot less would have made you leaner in that months time.

I would also try to get Fats from other sources besides the Raw Milk and PButter. I would even back off the PB a little.

More variation in your Proteins

More variation in your veggies

More variation in your fruits

In closing I would cut your calories down to about 2500 and see what happens for a month.

 

[Hungarian]

Thank you for the quick input. I realise that some variety would be beneficial, but my schedule is pretty tight and only preparing chicken and salads is very convenient, with that said I will strive to eat different types of vegetables, fruits, and meats and I'll use some olive oil instead of the PB when I can. Are you suggesting I drop the calories in order to shed excess body fat?
Once again, thanks for checking in.
H.

 

[aeliop]

olive oil instead of the PB when I can.

Extra Virgin Olive Oil is a healthy Fat, I am assuming the Peanut Butter you are using is Natural and not the other sugar laden market brands. Even so Natural Peanut Butter does have a lot of fat but it is not a fat per say. It also contains a decent amount of carbs as well as some Protein. So you really can't substitute PB for a healthy fat. Natural Peanut butter would be closer to a meal replacement.

Are you suggesting I drop the calories in order to shed excess body fat?
Once again, thanks for checking in.
H.

By your own admission you have a relatively high body fat. You ate quite a lot for a month, you trained hard, and what was the result? You got stronger yes but you look the same and you haven't got any leaner. At that pace by next year at this time you will at best look the same. I am assuming that your goal is to look good and you are not a powerlifter who is trying to get stronger but stay in the same weight class....correct? Then you must first get leaner. To do that you must

on a daily basis take in less calories that you are putting out

the calorie defecit must not be so great that it sacrafices not only fat but a significant amount of muscle

The macro nutrient must be of a proper ratio that enables you to do the above in the most effcient manor.

Summary: Less Calories start at about 2500

 

[Hungarian]

Yes, the peanut butter I use is natural, and as you can see I get a very good portion of my fat intake is form it. This is why I said I may vary my fat intake using EVOO instead of peanut butter on occasion.

In the month that has past I believe I have added some size along with the strength, definitely nothing radical, but noticeable enough that people around me have commented on it. I hope this would mean that if I continued this for a year I would be a bigger and stronger version of my current self.

I greatly appreciate your advice to cut, and you are completely correct in suggesting that I would look better lean, but I feel way too small to be considering cutting. My sight is on a distant goal, and the road leading to my target physique takes me through times of not having an aesthetically pleasing physique.

There was a recent thread where DC stated that the fastest route to becoming big and lean is to surpass your weight goal and than diet down to it. Shelby felt the same way about this, and I do as well. I'm willing to sacrifice my current look so that I can reach my goal faster then if I was concentrating on the present.

 

[aeliop]

Yes, the peanut butter I use is natural, and as you can see I get a very good portion of my fat intake is form it. This is why I said I may vary my fat intake using EVOO instead of peanut butter on occasion.

In the month that has past I believe I have added some size along with the strength, definitely nothing radical, but noticeable enough that people around me have commented on it. I hope this would mean that if I continued this for a year I would be a bigger and stronger version of my current self.

I greatly appreciate your advice to cut, and you are completely correct in suggesting that I would look better lean, but I feel way too small to be considering cutting. My sight is on a distant goal, and the road leading to my target physique takes me through times of not having an aesthetically pleasing physique.

There was a recent thread where DC stated that the fastest route to becoming big and lean is to surpass your weight goal and than diet down to it. Shelby felt the same way about this, and I do as well. I'm willing to sacrifice my current look so that I can reach my goal faster then if I was concentrating on the present.

Well you seam to have your plan and goal set out, good luck to you.

I will offer you this last bit of advice in the form of an analogy.

If your ultimate goal is to build a house on a mountain top then first you must get to the mountain top.

translation: If you want to be big and lean but you are not so big and not so lean then you have to get lean first before you could ever dream of being big and lean. Just like you wouldn't build a house and then drag it up the mountain, maybe losing all or part if you ever make it all the way up.

 

[Hungarian]

Well you seam to have your plan and goal set out, good luck to you.

I will offer you this last bit of advice in the form of an analogy.

If your ultimate goal is to build a house on a mountain top then first you must get to the mountain top.

translation: If you want to be big and lean but you are not so big and not so lean then you have to get lean first before you could ever dream of being big and lean. Just like you wouldn't build a house and then drag it up the mountain, maybe losing all or part if you ever make it all the way up.

No disrespect intended, but I have always thought it more practical and efficient to gather enough clay to carve your statue in one sitting, rather than carving the clay you have and then having to add more, just to carve again. I may very well be wrong, but this has been my impression and the recent discussion by DC has reassured me in this notion.

 

[bigguns078]

I would substitute some chicken for grass fed beef.. If you do consume chicken take a high quality fish oil supplement with that chicken meal..

I would try to get some fatty fish once or twice a week.. Preferably from wild salmon..

I would alternate peanut butter, macadamia nut oil, coconut oil, and olive oil in your morning shake for more variety..

I would also add more of a variety of fruits for different micronutrients and antioxidant properties.. Same thing for the mixed salad.. Maybe cook up some Kale or Spinach and eat that during the day..

 

[buselmo]

i would take down the protein to 1.2-1.5 gr/lb of protein
add a hell of a lot more carbs
and cut the fat by 70%
and cut the calories... a lot

but that's just me...

 

[Hungry Hungarian]

Hello folks, I would like to ask you to take a quick peek at my diet and give me some feedback/criticism/personal opinions. My aim is to gain muscle mass without massive fat gain, I'm 6' 200 lbs, fairly high bf (no abs visible atm).

7 2 scoops of whey isolate, 60 grams of peanut butter, 500 grams of raw milk

9 9 oz of chicken, mixed green salad

11 9 oz of chicken

1 9 oz of chicken, mixed green salad

3:30 7 oz of chicken, 1 med banana (pre workout)

6 2 scoops of whey isolate, 3 medium bananas (post workout)

8 5 oz of chicken, 1 apple

9:30 2 scoops of whey isolate, 30 grams of peanut butter, 300 grams of raw milk

On non workout days I eat 30 grams of peanut butter instead of my pre workout banana, and 30 grams of peanut butter instead of my pwo bananas.
On workout days the macro breakdown for the diet is:
4044 calories, 551 grams of protein, 216 grams of carbs, 109 grams of fat
On non workout days the macro breakdown for the diet is:
3976 calories, 561 grams of protein, 120 grams of carbs, 138 grams of fat
I've been eating this way for 1 month and I have been gaining strength while staying around the same weight. I feel good eating this way, and I don’t miss all the oatmeal either.

Please share any insight you may have.
Thank you,
H.

Bro...Where's the halupki's and goulash???!!!!!! LOL.....

There are differing opinions on diet on here as you have seen just in this thread alone. I follow the DC protocol and it works for me. As Dante explained previously the fastest way to get big is to eat big. But then you have to have the discipline to diet away the minor fat gain afterwards. You dont have to be lean first to get big but you can do it that way...Or you can get big first and then get lean. DC's way is certainly the fastest. After nearly 9 months on the DC plan and trained by his partner SuperD...I went from 218 to 240. Very little fat gain but I didnt go as ballistic with the calories as I could have either.

My advice ( and someone said the same above) drop the protein to 350g or so, up the carbs significantly, drop the PB and add in olive oil, coconut oil or raw almonds. Add in some gras fed beef too. But try to avoid eating a high carb and high fats in the same meal...in other words dont eat 2 cups of rice with 10 oz beef. Use the chicken instead of the beef when eating the high carbs....

And for gods sake add in some halupkis!