Simple off season diet, What would you change?

[Quentin]

I threw this together mainly for price, and simplicity as far as cooking and packaging. In the past i have done off season diets but i seem to spend too much time getting it ready. Let me know what you think..



Meal #1 Protein/Carb/Fat/Calorie
6 whole eggs 38g/2.5g/25g/432
6 egg whites 22g/1.5g/0g/102
1 cup oatmeal 11g/58g/7g/341

Meal #2
Two Scoops Protein whey shake 48g/6g/2g/240
16oz (8oz per scoop) Skim milk 16.5g/24g/0g/166
Creatine 5g and Glutamine 5g 0g/0g/0g/0

Meal #3
9 oz Chicken Breasts 80g/0g/9.5g/426
1 Cup 2% Cottage Cheese 26g/8g/5g/194

Meal #4
Two Scoops Protein whey shake 48g/6g/2g/240
16oz (8oz per scoop) Skim milk 16.5g/24g/0g/166
Creatine 5g and Glutamine 5g 0g/0g/0g/0

Meal #5
9 oz Chicken Breasts 80g/0g/9.5g/426
1 cup Black Beans 15g/40g/1g/227

Meal #6
9 oz Chicken Breasts 80g/0g/9.5g/426
1 cup Brown Rice 5g/45g/1g/218
***Maybe with Whey shake, and milk


Post workout shake, Whenever After workout.
Three Scoops Protein whey shake 73g/9g/1.5g/360
24oz Skim Milk 24g/36g/0g/250
1 scoop Waxy Maise 0g/30g/0g/120
Creatine 5g and Glutamine 5g


Totals
Calories 4334
Protein 559g
Carbs 290g
Fats 71g

 

[mikeyt869]

looks pretty good, i would add some type of greens in there twice a day if you can.

 

[Lou]

Weight, bodyfat? Too many shakes, and you dont need milk. Also, why meal 3 is pro/fat and all the others are pro/fat/carbs? Whats your training like?

 

[Quentin]

Weight, bodyfat? Too many shakes, and you dont need milk. Also, why meal 3 is pro/fat and all the others are pro/fat/carbs? Whats your training like?

215, 12%. I'm not too concerned with getting fat on this cycle i'm trying an all out bulk to see what i can accomplish. I will be hitting a keto diet afterwards to shed off any fat.

The 3rd meal is right in the middle of my work day and i work in the heat very strenuously i didn't want alot of carbs before going back to work. Just a personal preference.

 

[Lou]

215, 12%. I'm not too concerned with getting fat on this cycle i'm trying an all out bulk to see what i can accomplish. I will be hitting a keto diet afterwards to shed off any fat.

The 3rd meal is right in the middle of my work day and i work in the heat very strenuously i didn't want alot of carbs before going back to work. Just a personal preference.

If you dont mind the bodyfat gain I think its ok. Still I would change some sources of calories from your diet, and change the macros of protein and carbs.

 

[aeliop]

215, 12%. I'm not too concerned with getting fat on this cycle i'm trying an all out bulk to see what i can accomplish. I will be hitting a keto diet afterwards to shed off any fat.

The 3rd meal is right in the middle of my work day and i work in the heat very strenuously i didn't want alot of carbs before going back to work. Just a personal preference.

That is good that you aren't concerned with getting fat because you will eating like that and I also hope you aren't concerned with losing muscle with a keto diet as a down shift from getting fat. Mostly I hope you won't be concerned by being unhealthy, miserable, fat, short of breath, followed by unhealthy, miserable, skinnier, depleted, and depressed wondering where all your size went and why you feel like crap.

I would rethink your plan, do some research and find out how the guys in the know who look and feel the best do it.

 

[Lou]

That is good that you aren't concerned with getting fat because you will eating like that and I also hope you aren't concerned with losing muscle with a keto diet as a down shift from getting fat. Mostly I hope you won't be concerned by being unhealthy, miserable, fat, short of breath, followed by unhealthy, miserable, skinnier, depleted, and depressed wondering where all your size went and why you feel like crap.

I would rethink your plan, do some research and find out how the guys in the know who look and feel the best do it.

Looks like you arent a keto fan?

 

[aeliop]

I have no problem with Keto

Looks like you arent a keto fan?

Nothing really against Keto it doesn't matter what diet or method you use if ones logic is to first get fat then diet........well I just don't see the logic.

 

[buselmo]

If you want an all out bulk, i wouldn't be too concerned with "clean" food and that much protein. i'd just get around 300 grams of protein and eat whatever the hell i want.
I never understood this whole 4 billion cals per lb of bodyweight crap. i'm 5'7 and around 210 lbs right now... if i eat more than 2800 cals i get bloated and fat as hell... trust me, 1.5 grams of protein per lb is more than enough, and the rest depends on how you react towards different kinds of food...

Like you, i believe that eat high cals will cause greater muscle (and fat) gains... but you will spend double the time you usually do getting cut and will lose twice as much muscle... so, if you're gonna bulk for 4 months then cut for 6 months just to get through all the fat you gained, the end result would be just as if you gained lean mass for 4 months, and cut for 3.

but don't mind me... i don't know what i'm talking about.

 

[pesty4077]

Nothing really against Keto it doesn't matter what diet or method you use if ones logic is to first get fat then diet........well I just don't see the logic.

I have to agree, you are already at 12%. This is not a good off season diet, IMO. Carbs missing, and healthy fats.

 

[Lou]

The message here I think is that bulking doesnt mean getting fat. You can get the calories you need to grow from clean sources and why not have a cheat meal once or twice a week. Also, protein above 2g/Lbm is not necessary. If Im not mistaken, you are going to be in a bulk cycle also, arent you? If so, you should eat higher calories, but not eating everything in sight. Up your carbs, and use the low glycemic complex ones, down your protein and get good fats in your diet and youll grow. No need to get extremely fat IMO, from an aesthetic and health point of view.

 

[Quentin]

Thanks for all the replies..

first let me defend myself and say i never made this diet planning to blow the fuck up into a tub of lard like most of you say

i have done a higher calorie diet like this before and actually ended up leaner then i was before the cycle. i am not as experienced as some of you but i do know what i have done in the past and what results i have gotten.

i will cut out the milk with the shakes, and do less shakes to lower protein and calories.

As far as the guy up there said, i have never once read a study about a keto diet that backed up anything you just said. Losing twice as much muscle as i gained? Would you like to elaborate

 

[maldorf]

I think you first need to find out what your maintenance calories a day are and then go from there. For your size, over 4k cals is way too much to start out on. Also, do not force yourself to eat at certain times. eat only when you are hungry( see Phil Hernon). I too, as the others on here, found that bulking up and then cutting down is not the way to go. Not only is it not healthy, it is not the most effective way long run.
If you are serious about doing this right and learning something along the way, hire someone like Phil Hernon to help you out. Doing that will decrease the time of your learning curve and save you precious time and money in the long run. His fee is very low, you will be surprised. That is my advice.

 

[Quentin]

I think you first need to find out what your maintenance calories a day are and then go from there. For your size, over 4k cals is way too much to start out on. Also, do not force yourself to eat at certain times. eat only when you are hungry( see Phil Hernon). I too, as the others on here, found that bulking up and then cutting down is not the way to go. Not only is it not healthy, it is not the most effective way long run.
If you are serious about doing this right and learning something along the way, hire someone like Phil Hernon to help you out. Doing that will decrease the time of your learning curve and save you precious time and money in the long run. His fee is very low, you will be surprised. That is my advice.

That is very solid advice, i will definitely look into this. Thanks alot

 

[mikeyt869]

im not a fan of keto diets at least not for the first part of the diet.I think the best way to diet carb wise is to taper them as you progress toward showtime, if that eventually mean no carbs for the last week then thats fine, but keto diets i think will make you loose muscle to fast. Dont diet right after you try to put on mass either because your hard work will come off faster than you could build it. Good luck bro i personally dont think the diet is bad i would try to keep the macro more steady from meal to meal(same ratios each meal) and add veggies tho.

 

[Phidias]

Like you, i believe that eat high cals will cause greater muscle (and fat) gains... but you will spend double the time you usually do getting cut and will lose twice as much muscle... so, if you're gonna bulk for 4 months then cut for 6 months just to get through all the fat you gained, the end result would be just as if you gained lean mass for 4 months, and cut for 3.

but don't mind me... i don't know what i'm talking about.

Another great post from Buselmo!


To add to what others said, here's how I see it:

- too many kcals for your current weight/bf
- too much protein
- not enough carbs
- hardly any good fats

 

[pimpman]

If you want an all out bulk, i wouldn't be too concerned with "clean" food and that much protein. i'd just get around 300 grams of protein and eat whatever the hell i want.
I never understood this whole 4 billion cals per lb of bodyweight crap. i'm 5'7 and around 210 lbs right now... if i eat more than 2800 cals i get bloated and fat as hell... trust me, 1.5 grams of protein per lb is more than enough, and the rest depends on how you react towards different kinds of food...

Like you, i believe that eat high cals will cause greater muscle (and fat) gains... but you will spend double the time you usually do getting cut and will lose twice as much muscle... so, if you're gonna bulk for 4 months then cut for 6 months just to get through all the fat you gained, the end result would be just as if you gained lean mass for 4 months, and cut for 3.

but don't mind me... i don't know what i'm talking about.