My Diet

[Mastagon]

I've never taken bulking diets seriously. I've often felt like shit during them, but just plowed through. After a few years of eating balls to the wall, I think I've finally figured out what's been going on: I've screwed up my glucose tolerance and insulin production. I plan on seeing a doctor about this, but in the mean time I need some help pulling a diet together that can keep me away from simple carbs, and complex carbs with high glycemic index and glycemic load. With the diet I'm trying to come up with, I've stuck with oatmeal, brown rice and cream of wheat, but yams basmati rice or whole wheat products aren't off my radar.

I recently use the palumbo diet to cut about 25 pounds off, and I enjoyed the diet itself, and think the higher fat content would work better for me. So in using it as a base, I'm come up with this:

MEAL 1

2 whole eggs
1 cup egg whites
40g cream of wheat
1/4 cup raisins

MIRCO BREAKDOWN (protien/carb/fat):42/33/12

TOTAL CALORIES:408

MEAL 2

1.5 scoop whey
1 1/4 tbsp PB
40g oatmeal
1/4 cup blueberries

MIRCO BREAKDOWN:46/36/17.8

TOTAL CALORIES:488

MEAL 3

150g chicken
1/3 cup almonds
1/2 cup brown rice

MIRCO BREAKDOWN:49/33/27.2

TOTAL CALORIES:613

MEAL 4

1.5 scoop whey
1 1/4 tbsp PB
40g oatmeal
1/4 cup raisins

MIRCO BREAKDOWN:46/36/17.8

TOTAL CALORIES:488

MEAL 5

1.5 scoop whey
4 tbps cream of wheat

MIRCO BREAKDOWN:40/34/3.8

TOTAL CALORIES:311

MEAL 6

200g steak
2 tbsp herb dressing
340 gram bag salad
1/2 cup brown rice

48/35/16

TOTAL CALORIES: 478

MEAL 7

1.5 scoop whey
1 1/4 tbsp PB

MICRO BREAKDOWN: 40/9/15
TOTAL CALORIES: 277

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MEAL TOTALS

MIRCO Percentages 41/26/33
MICRO TOTALS 301/185/108

MICRO CALORY TOTAL: 1286/864/913

TOTAL CALORIES: 3063


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That's it. (there is some fruit thrown in here not listed, and a multivitamin). There's a lot of shakes here, and the fat is obviously on the high end. My aim is to strike a balance for just enough carbs to build muscle that doesn't make me feel like shit, and what I have here is what I think I could tolerate. I've been training for about four years, and weigh about 192 at what I think is about 15% bf. I realize a doctor/nutritionist/specialist would be best to consult for this sort of thing, but any thoughts and comments are welcome.

[MMASTAR]

looks good to me bro, (except for you spelling,lol) When i bulk i stay under 200 grams of carbs as well and focus them mostly pre and post workout. I try to keep my healthy fats around 50-75 grams a day. I get fat to easy from carbs and generaly stick to wild oats, yams, brown rice and bananas (only pre or post workout) as my carb sources. My fats mostly come from wild salmon, (and fish oil) omega 3 eggs, walnuts and the odd striploin. My cals while bulking range from 2500-2750 a day.

[tiramisu]

Palumbo also has an offseason weight gain template.

I'm just about ready to try it out as I have no problem at all gaining weight but would prefer a little less fat to go with it.

I think you are going to get awfully tired of cream of wheat/oatmeal. You may want to try sweet potatoes etc instead.

You are also entirely missing out on veg. lot's of green salads, brocolli etc is required and pretty much 0 impact to calories. You should also fit in a variety of fruits. Micronutrition is important and you are missing out in this plan.

The gross macro breakdowns look pretty good but your food choices aren't terribly healthy. Your calories may be on the low side but it really depends on your metabolism. They won't be a lot low, I think you will find you need to tweak them upward as your training intensity climbs or you will overtrain. (my guess).

A diet isn't engraved in stone. You should monitor your weight, recovery and strength. If you are getting stronger, recovering and gaining a pound or so a week then you are going as fast as you probably should. Up the calories when any of these 3 begins to fail.

I don't know how effective your training is or where you started. I personally see sub-200 @ 15% bf after 4 years of training on an average height trainee as a sign of poor training/diet. Ignore this comment if you're a midget or fine boned.

At 4 years of training you should be bordering on your genetic potential so really shouldn't be expecting more than a couple of pounds of real muscle a year IF you improve your training technique and diet, HOWEVER - your current bf/weight suggests that you may not be bordering on your genetic potential and haven't been effectively working out for 4 years.

At 15% you are bordering on too fat to bulk. If you think you are 15% you are probably 18%. Sad but true. We all lie to ourselves and the calipers don't work worth a shit.

Common advice is that bulking much past the point of disappearing abs provides diminishing returns as the fatter you get the more your body seems to apportion excess calories to fat. Why? I don't really know, but my personal experience seems to match this consensus.

You didn't mention whether this was a drugged/drug free exercise. The drugs let you process more protein and you may want to up the protein content a wee bit more but if you are drug free it's probably fine or even high.

[Mastagon]

Palumbo also has an offseason weight gain template.

I'm just about ready to try it out as I have no problem at all gaining weight but would prefer a little less fat to go with it.

I think you are going to get awfully tired of cream of wheat/oatmeal. You may want to try sweet potatoes etc instead.

You are also entirely missing out on veg. lot's of green salads, brocolli etc is required and pretty much 0 impact to calories. You should also fit in a variety of fruits. Micronutrition is important and you are missing out in this plan.

The gross macro breakdowns look pretty good but your food choices aren't terribly healthy. Your calories may be on the low side but it really depends on your metabolism. They won't be a lot low, I think you will find you need to tweak them upward as your training intensity climbs or you will overtrain. (my guess).

A diet isn't engraved in stone. You should monitor your weight, recovery and strength. If you are getting stronger, recovering and gaining a pound or so a week then you are going as fast as you probably should. Up the calories when any of these 3 begins to fail.

I don't know how effective your training is or where you started. I personally see sub-200 @ 15% bf after 4 years of training on an average height trainee as a sign of poor training/diet. Ignore this comment if you're a midget or fine boned.

At 4 years of training you should be bordering on your genetic potential so really shouldn't be expecting more than a couple of pounds of real muscle a year IF you improve your training technique and diet, HOWEVER - your current bf/weight suggests that you may not be bordering on your genetic potential and haven't been effectively working out for 4 years.

At 15% you are bordering on too fat to bulk. If you think you are 15% you are probably 18%. Sad but true. We all lie to ourselves and the calipers don't work worth a shit.

Common advice is that bulking much past the point of disappearing abs provides diminishing returns as the fatter you get the more your body seems to apportion excess calories to fat. Why? I don't really know, but my personal experience seems to match this consensus.

You didn't mention whether this was a drugged/drug free exercise. The drugs let you process more protein and you may want to up the protein content a wee bit more but if you are drug free it's probably fine or even high.

Hey,

Thanks for the comments!

Like I said at the outset, yams, basmati rice and whole wheat pasta/other products won't be off my radar. I'll have to see how I respond to them, and temper this with a nutritionist/doctor's advice.

As far as calories being on the low side, I'll have to see. I've been using something like this for the past week and 1/2 and recovery times seems to be alright, but I could throw in another meal somewhere, or just up the carbs/fats. Protein is fine as is I think.


I looked back at the diet, and I guess the italien dressing will make more sense now that I put in the salad it was supposed to go with... With that in mind, how much more green do you think I need?

As far as fruit, that was supposed to be listed, I just didn't put it in. (its fixed now)

Other than the lack of vegitables and fruits (which I think I've fixed), what do you mean my selections aren't healthy?

As far as my 4 years of training and not being close to my genetic potential, your right. Poor diet, poor training, and just not taking care of myself is the reason for this. I've learned a lot by reckless training and eating improperly, but I think I'm now ready to start taking things seriously.

As far as 15% bf, I'm just going by the fact that my top abs are visible.

This will be drug free. I've screwed around with drugs in the past, but my diet and training were not and still are not locked in, not to mention the fact that I'm not big enough for where I want to consider doing them again.

Thanks again for the reply.

[MMASTAR]

raisins are extremly high on the GI, post W/O only

[tiramisu]

Hey,

Thanks for the comments!

Like I said at the outset, yams, basmati rice and whole wheat pasta/other products won't be off my radar. I'll have to see how I respond to them, and temper this with a nutritionist/doctor's advice.

As far as calories being on the low side, I'll have to see. I've been using something like this for the past week and 1/2 and recovery times seems to be alright, but I could throw in another meal somewhere, or just up the carbs/fats. Protein is fine as is I think.

You will just need to keep monitoring and see where it takes you. I start round about there but by the time I get 4-6 months of increasing intensity in my workouts in I need close to 4500 calories in order to avoid over training (sadly this also makes me fat - but that's a different problem).


I looked back at the diet, and I guess the italien dressing will make more sense now that I put in the salad it was supposed to go with... With that in mind, how much more green do you think I need?

Honestly with greens, the more the better, fiber and micro-nutrients are both wonderful things and although they don't effect your macros much they will improve digestion and well being.

As far as fruit, that was supposed to be listed, I just didn't put it in. (its fixed now)

Other than the lack of vegitables and fruits (which I think I've fixed), what do you mean my selections aren't healthy? Fresh Fruit and Veg fixes the micro's problem although you should try to get a variety. Use the veg/fruit slot as a place filler and munch on all kinds. I don't see any oily fish in there. You also need your essential fatty acids (efa).

As far as my 4 years of training and not being close to my genetic potential, your right. Poor diet, poor training, and just not taking care of myself is the reason for this. I've learned a lot by reckless training and eating improperly, but I think I'm now ready to start taking things seriously.

As far as 15% bf, I'm just going by the fact that my top abs are visible.

Again top abs visible is the very close to the point where you say "I'm a fat **** and I need to go on a diet" To have the room for a good growing season you really need to get down to under 10%. 8% would be even better. What you will find is that if you are eating effectively your "top ab" will disappear long before you've maxed out on your growth training. For me I'd probably have 12 weeks if I was lucky. I only want to diet once a year and I'd like to keep that down to 12 weeks. Sadly I only made it to about 12% this year and that means that while I won't be as fat at Christmas next year as this year I will still need 16-20 weeks of dieting to get below 10% (sucks to be me).

You need to decide what is acceptable for you. From a physiological perspective getting down to around 6% and going as high as 12% would probably be twice as effective. Personally I have yet to break 10% and although I was hoping to hit it this year I lost my resolve so I'm probably looking to range from 12% - 18% and diet a couple of times this year.

This will be drug free. I've screwed around with drugs in the past, but my diet and training were not and still are not locked in, not to mention the fact that I'm not big enough for where I want to consider doing them again.

Thanks again for the reply.

[Mastagon]

Raisins are actually 64±11, but 28 GL for 60g portion. That's way under what I'd be taking in one sitting, but I could restrict them to one meal, either the first meal or post w/o. Looking at all the other fruits on the list I'm going from, raisins look to be the worst choice for this sort of thing GL, other than dates... So thanks for drawing my attention to that.

Blueberries have a medium GI but very low GL (5) even for a 100g serving, so they might be the best option. I could also use cherries, apricots, apples, grapefruit. I think I'll be safe on the fruit frontier if I stick to these sorts of things.

[Mastagon]

I didn't make note of it, but the eggs are omega, the dressing is omega reinforced, and the almonds are a great source of quality fats, the PB not being too bad either I could include something like olive oil somewhere, but the stuff makes me want to barf, even though I think I'm fairly tolerate of bad tasting things.

As far as BF, I'm comfortable not going lower than I have. I know I'm not super lean, but I'm the leanest I can ever remember being at the start of trying to put on mass. That, and I can at least keep the illusion that I'm bigger than I am :)... I plan on going lower next time I diet down.

Thanks again

-Mast


Hey,

Thanks for the comments!

Like I said at the outset, yams, basmati rice and whole wheat pasta/other products won't be off my radar. I'll have to see how I respond to them, and temper this with a nutritionist/doctor's advice.

As far as calories being on the low side, I'll have to see. I've been using something like this for the past week and 1/2 and recovery times seems to be alright, but I could throw in another meal somewhere, or just up the carbs/fats. Protein is fine as is I think.

You will just need to keep monitoring and see where it takes you. I start round about there but by the time I get 4-6 months of increasing intensity in my workouts in I need close to 4500 calories in order to avoid over training (sadly this also makes me fat - but that's a different problem).


I looked back at the diet, and I guess the italien dressing will make more sense now that I put in the salad it was supposed to go with... With that in mind, how much more green do you think I need?

Honestly with greens, the more the better, fiber and micro-nutrients are both wonderful things and although they don't effect your macros much they will improve digestion and well being.

As far as fruit, that was supposed to be listed, I just didn't put it in. (its fixed now)

Other than the lack of vegitables and fruits (which I think I've fixed), what do you mean my selections aren't healthy? Fresh Fruit and Veg fixes the micro's problem although you should try to get a variety. Use the veg/fruit slot as a place filler and munch on all kinds. I don't see any oily fish in there. You also need your essential fatty acids (efa).

As far as my 4 years of training and not being close to my genetic potential, your right. Poor diet, poor training, and just not taking care of myself is the reason for this. I've learned a lot by reckless training and eating improperly, but I think I'm now ready to start taking things seriously.

As far as 15% bf, I'm just going by the fact that my top abs are visible.

Again top abs visible is the very close to the point where you say "I'm a fat **** and I need to go on a diet" To have the room for a good growing season you really need to get down to under 10%. 8% would be even better. What you will find is that if you are eating effectively your "top ab" will disappear long before you've maxed out on your growth training. For me I'd probably have 12 weeks if I was lucky. I only want to diet once a year and I'd like to keep that down to 12 weeks. Sadly I only made it to about 12% this year and that means that while I won't be as fat at Christmas next year as this year I will still need 16-20 weeks of dieting to get below 10% (sucks to be me).

You need to decide what is acceptable for you. From a physiological perspective getting down to around 6% and going as high as 12% would probably be twice as effective. Personally I have yet to break 10% and although I was hoping to hit it this year I lost my resolve so I'm probably looking to range from 12% - 18% and diet a couple of times this year.

This will be drug free. I've screwed around with drugs in the past, but my diet and training were not and still are not locked in, not to mention the fact that I'm not big enough for where I want to consider doing them again.

Thanks again for the reply.

[Jazzy]

Almonds, Olive Oil are great source for fats...But, the fish oil is another kind of fats, the fatty acid oméga-3 rather than the almonds, olive oil are rich and monoinsratured and polyinsatured fat that are good for weight loss, good for the heart, and help to synthesis a lot of hormone..but don't forget the red meat because satured fat help to rise the naturel level of testosterone ;-)

oméga-3, help to reduce the bad cholesterol(LDL), Play an important role for an anti-inflammatory if take with good doses, some study find that omega-3 help to weight loss too, and also, it's help to take muscle in a certain way!

So, fats are important!^^