my diet, please critique

Hey,

I need some idea on how to tweak/improve my diet. I never check total cals but here we go.

I usually cook 2kg or extra lean ground beef.
For the past weeks it's more like chili with veggies and red beans.

First meal is 6 omega3 eggs + 1 whole wheat bagel witn natural PB

During the day, i'll have the above 2kg of meat in 5 meals

A shake in the afternoon and PWO of 50g iso, 2/3 cup of oats and skim milk.

I'm training around 9-10pm so 1 hour after the PWO shake i'll have either beef or some tuna.

I sometime replace beef with chicken but i'm sick of eating chicken

Water = 6-8L

Sodium = as low as possible

Carbs = mostly oats in shakes (i'm sick of the brown rice, i've ate so much with chicken errrr)

I'm actualy done with (cycle was IIRC, 24w test E 750mg) PCT and haven't lost a pound, I even gained 3 lbs which i'm afraid could be fat ??? I really don't know, should I eat less OFF cycle ? I'm scared i'm actually adding fat.

Strenght is REALLY good. As good as ON and always climbing.

Stats : 6'1 ? or 2" ...don't remember. around 240lbs +-1-2lbs BF approx 15-16%

Every critique / suggestion is welcome

Thanks and excuse my english :)

thats a lot of food dude..but ten again your a big boy..i would say replace beef with chicken, turkey or fish but sounds like your not down for that, try buying some ground elk or deer meat to lower your fat intake... maybe cut out a few yolks...

assuming your trying to maintain or gain..im assuming this is not a weight loss diet...

I don't really know. Maintain mostly. This is approx what I ate the second half of my last cycle and gains/strenght was AMAZING. From that moment I thought : wanna get big, eat big. (in fact I added some nice muscle while hardening but it was on gear)

I rarely cheat/drink. Only thing bad would be coffee (3-5 cups a day)

Thanks for the inputs, green :)

edit : I'm not looking to "cut" i'm more on permanent bulk, eating as clean as possible

I would take out the bagel and pb in meal 1 and replace with 2/3 (raw weight of oats). youre already getting around 30 grams of fat from the eggs. Id also take out the milk in the pwo shake and make sure you dont have carbs with your last meal. If you arent gaining add 1tbsp of ex v olive oil to your beef and veggie meal. Also when you cook the beef make sure to strain it to get all the cooking fat off.

2kg of beef is roughly 4kg of chicken, calorie-wise. Are you really eating that much per day?

Quote:

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Originally Posted by ubcpower

I would take out the bagel and pb in meal 1 and replace with 2/3 (raw weight of oats). youre already getting around 30 grams of fat from the eggs. Id also take out the milk in the pwo shake and make sure you dont have carbs with your last meal. If you arent gaining add 1tbsp of ex v olive oil to your beef and veggie meal. Also when you cook the beef make sure to strain it to get all the cooking fat off.

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thanks for the input, i'll do what you suggested and maybe only eat egg whites

Quote:

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Originally Posted by nisser

2kg of beef is roughly 4kg of chicken, calorie-wise. Are you really eating that much per day?

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yes, that's a big pack of extra lean beef usually around 1.9-2kg from costco

I would throw in some fast carbs in your pwo shake, maybe 60-80g dextrose or something, dont worry none of those carbs will turn to fat.

You are eating over 650g of protein a day. lol
Plus a ton of sodium that you think you are keeping minimal.

Quote:

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Originally Posted by baza

You are eating over 650g of protein a day. lol
Plus a ton of sodium that you think you are keeping minimal.

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from the beef ?

Yeah, according to calorieking which used an average brand.
Did you read the first sentence? lol

Quote:

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Originally Posted by baza

Yeah, according to calorieking which used an average brand.
Did you read the first sentence? lol

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I did

I guess i'll have to cut some meals

edit : extra lean ground beef nutrition facts

Well that's shitty.
It's 500g of protein on one.
170g on that site
and 400g on another site.

extra lean ground beef is 20g protein, 10 g fat for 100g of raw beef.

Actually, correct, both sites I looked at were around 400g, just the site he posted he was off. I calculated the 400g + eggs + two 50g protein shakes

Quote:

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Originally Posted by z83

Hey,

I need some idea on how to tweak/improve my diet. I never check total cals but here we go.

I usually cook 2kg or extra lean ground beef.
For the past weeks it's more like chili with veggies and red beans.

First meal is 6 omega3 eggs + 1 whole wheat bagel witn natural PB

During the day, i'll have the above 2kg of meat in 5 meals

A shake in the afternoon and PWO of 50g iso, 2/3 cup of oats and skim milk.

I'm training around 9-10pm so 1 hour after the PWO shake i'll have either beef or some tuna.

I sometime replace beef with chicken but i'm sick of eating chicken

Water = 6-8L

Sodium = as low as possible

Carbs = mostly oats in shakes (i'm sick of the brown rice, i've ate so much with chicken errrr)

I'm actualy done with (cycle was IIRC, 24w test E 750mg) PCT and haven't lost a pound, I even gained 3 lbs which i'm afraid could be fat ??? I really don't know, should I eat less OFF cycle ? I'm scared i'm actually adding fat.

Strenght is REALLY good. As good as ON and always climbing.

Stats : 6'1 ? or 2" ...don't remember. around 240lbs +-1-2lbs BF approx 15-16%

Every critique / suggestion is welcome

Thanks and excuse my english :)

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Can you post your diet in meals, as in meal 1, Meal 2, etc and portions of each...carbs, protein. It will be easier to make adjustments to a diet like this hence the importance of weighing foods and measuring....

also what are your goals?

I'll be back tomorow night to have a look bro, cheers.

Quote:

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Originally Posted by JonnyO

Can you post your diet in meals, as in meal 1, Meal 2, etc and portions of each...carbs, protein. It will be easier to make adjustments to a diet like this hence the importance of weighing foods and measuring....

also what are your goals?

I'll be back tomorow night to have a look bro, cheers.

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thanks I appreciate a lot.

this is what I eat since a few weeks

meal 1 : 6 omega3 eggs + whole wheat bagel with natural PB + coffee + 500ml water

meal 2 : the 1.8-2kg of extra lean ground beef as a chili (red beans, brocoli, onion, can of tomato with as less sodium as possible, some spices) (this is divided in 5.

meal 3 - 5 : same as meal 2

pre/post WO : 50g whey iso + 2/3cup oats, 5g creatine + skin milk

meal 6 : guess what ? :P

i'm also hungry before bed so I usually have a can of tuna or a chicken breast + brocoli or something (I avoid carbs)

water : 4l during the day, 2-4l durin WO

when i'm bored of this, I replace the ground beef with pork tenderloin/chicken + very little brown rice. (I actually prefer oats to rice/potato)

my goal : being as big as possible (i'm currently of, pct is done 2 days ago. I'm now heavier than ON, weird. I think I gained 2-3lb fat)

going back ON in november

Is that the diet you've been on for a while now? I'm concerned because your beef meals are at least 80g protein (its more but I don't know how much beans you use) and 40g fat each. But if you've only gained 2-3lbs over the course of a month+ then it's fine. Otherwise it sounds a little much.

Quote:

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Originally Posted by nisser

Is that the diet you've been on for a while now? I'm concerned because your beef meals are at least 80g protein (its more but I don't know how much beans you use) and 40g fat each. But if you've only gained 2-3lbs over the course of a month+ then it's fine. Otherwise it sounds a little much.

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i'm eating this qty of meat for the past 3 months.
I guess since i'm not ON cycle, I can't use that much proteins and maybe my test level are low hence why the fat gain ?

3lbs in 3 months is nothing. I'd say your diet is right on for maintenance then.

bump ?

bought 10lbs of dextrose for pwo shakes
also reduced the meat intake a little