Critique my diet

[Joffa]

I'm off cycle right now. Done 5 cycles or so. 23 y/o, 6ft, 215 pounds, bf I'd guess around 15-20%, been lifting 6 years.

Water consumption is 1 gallon per day.

7:30am
2 packets of oatmeal
20g protein(powder) mixed in 8 ounces 2% milk with flax seed oil.

8:15-9:30 - workout

10am
shake - 40g protein, 2 tablespoons dextrose, 1/2 scoop gatorade powder

11:30am
wheat bread sandwich w/ lots of turkey or bologna and cheese.
12 oz can of V8

1pm - banana

2:30pm
wheat bread sandwich w/ lots of turkey or bologna and cheese.
OR
can of solid white tuna w/ rice or mashed potatoes

fruit - either apple, orange or diced peaches

5:30pm
1/4 - 1/2 chicken OR beef OR salmon
rice or potatoes
1 vegetable

fruit - either apple, orange or diced peaches

9:30pm
chicken, beef or fish
w/ rice or pasta
1 vegetable
8 oz 2% milk

11:30pm
1 cup non fat cottage cheese

[freedomfighter]

Off cycle good fats become very important for hormone production. I see the Flax but no Omega 3's(except for occasional fish). Some Fish oil caps would be good.

[J DUB]

No wonder you're not putting on weight. That's not even 3,000 calories (I roughly know the caloric content of those foods)! At 215 to put on weight, you'll need closer to 4-5,000 bro. Now you can eat 3,000 and gain weight on AAS, but you will gain a lot more if you eat more .

It looks like you are trying to eat good and stay lean, but IMO it is always better to either bulk or cut, don't try to do both it's nearly impossible. I really hate it when people talk about "lean mass" because there is no such thing. If you want to get big, eat like it.

I would suggest eating what you are now as you have a good diet, but add 2 peanut butter sandwiches (or other calorically dense food like almonds) per day. If you put a pretty good bit of PB on each sandwich, they will be about 500 calories each. There is nothing wrong with some fat in your diet, and when it is time to hit the beach just cut the PB out.

See, I told you something was wrong. Now it's time to look at the training.

[Grizzly]

That's pretty much what I was thinking, JDub. Joffa, I wouldn't exactly suggest bologna as a bodybuilding food. Or as a food that anyone should eat, for that matter. Yuck! Double yuck! LOL The turkey is good, though lunch meat isn't your best option. Buy a turkey breast each week, cook it and then use the meat to put on your sandwhiches. It's much, much better for you. (not that my fat ass needs to talk. )

[Joffa]

Once again, thanks to JDub and Grizz. Should I add the PB sandwiches only once I go on cycle or add them now?

Roger that, Grizz: cut out lunch meat; if I have to, use turkey.

~Joffa

[Beefy]

Processed meat is usually high in fat, but alway super high in sodium and nitrates. Very bad. Fresh is best. You'll need the extra calories now and while on cycle. If you're on cycle you could add more protein shakes with the PB sandwiches, but off cycle I'd just eat the PB. Once you bulk up to your goal (say 240) then cut the PB out and focus on stripping the fat.

[Grizzly]

Don't be completely afraid of lunchmeat. There are times when it's alright or better than nothing anyway. But, from personal experience, I can say it's not ideal. After my first BB contest I was still trying to stay pretty lean so I was keeping my diet really clean. I was, however, eating like 1-2lbs of turkey lunchmeat a day. Nothing really bad happened, but the sodium from it made me super, super watery. I pin pointed the problem and eliminated the lunch meat. Voila, I was pretty again.

[freedomfighter]

Make sure its natural PB and not Jiff or any of the commercial brands. Smuckers is good but fairly expensive and they add a bit of salt to it. Most health food stores grind it up fresh in front of you. Its cheap and salt free.

[Joffa]

Originally Posted by freedomfighter

Make sure its natural PB and not Jiff or any of the commercial brands. Smuckers is good but fairly expensive and they add a bit of salt to it. Most health food stores grind it up fresh in front of you. Its cheap and salt free.

thanks for the tip, ff. How long does fresh ground pb from the health food store last? I don't get over there too often, so can I just buy a large quantity and store in fridge for extended periods?

~Joffa

[freedomfighter]

Refridging it is a must. It'll keep for several weeks that way. Usually I go through 2 lbs a month when I'm eating it. When cutting I don't eat it. The combo of fat in the PB and the carbs in the bread are too much for me.