Critique My Training/Diet

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey everyone i’m new to this forum for the most part but not completely new to lifting. I’ve been training for 2 years but overall progress has been slow. i started at around 125 and 10%bf and am now 155lb. at 13%bf

just some backround: I turn 17 in june and i used to be pretty fat. i got way too thin from crash dieting basically but have had good training and nutrition the last 2 years or so.
i’m just coming off a cut (unfortunately i’m starting a bulk at 13%bf) and i’ll start my bulk this saturday. I put fat on very easily unfortunately

So basically i’m looking for any advice on my plan

TRAINING: I’ll be following New Rules of Lifting workouts by Alwyn Cosgrove. I’m going to do Hypertrophy-1, take a week off, then do Hypertrophy-2.

Diet: Well this is my non-training day diet. it’s low since i’m at the end of my cut and i dont have training days in there since this is my week off

Meal 1 (non-workout days)
-oatmeal, .625 cup: 187.5 calories, 6.25g protein, 33.75g carbs, 1.57g fat
-2/3 tbsp, natural PB: 67 calories, 3g protein, 2g carbs, 5.33g fat
-Protein powder, 1 scoops: 90 calories, 17g protein, 2g carbs, 1.5g fat
-2 oz. Chicken breast: 67 calories, 14 g protein, 0 carbs, 0 fat
SUBTOTALS: 412.5 calories, 40.25g protein, 37.75g carbs, 11.21g fat

Meal 2
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
-oatmeal, 3/16 cup: 56 calories, 1.88g protein, 10.125g carbs, .94g fat
-chopped spinach 3oz.: 30 calories, 2g protein, 3g carbs, 0g fat
-Peanuts, 1 oz: 160 calories, 7g protein, 6g carbs, 14g fat
-3 egg whites: 51 calories, 10.8g protein, 0.6g carbs, 0.3g fat
SUBTOTALS: 397.5 calories, 36.68g protein, 22.625g carbs, 16.74g fat

Meal 3
-Whole wheat bread, 1 pieces: 100 calories, 4g protein, 18g carbs, 1.5g fat
-Chicken breast, 4 oz: 133 calories, 28g protein, 0 carbs, 1.33 fat
-Miracle whip, 1 tbsp: 20 calories, 0g protein, 1g carbs, 1.5g fat
-Peanuts, 1/2 oz: 80 calories, 3.5g protein, 3g carbs, 7g fat
SUBTOTALS: 333 calories, 35.5g protein, 22g carbs, 11.33g fat

Meal 4
-Cottage cheese, 1/4 cup: 50 calories, 7.5g protein, 3g carbs, 0.75g fat
-Egg substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-2/3 tbsp, natural PB: 67 calories, 3g protein, 2g carbs, 5.33g fat

-broccoli, 3.5 oz: 34 calories, 2.8g protein, 6.6g carbs, 0.8g fat
SUBTOTALS: 311 calories, 37.3g protein, 15.6gcarbs , 11.83g fat

Meal 5
-1 tsp. Olive oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-1/4 cup Tomato sauce: 15 calories, 0g protein, 4g carbs, 0g fat
-5oz. Broccoli: 50 calories, 4g protein, 9.4g carbs, .5g fat
-1/2 oz. FF cheese: 22.5 calories. 4.5g protein, 1g carb, 0g fat
-1.2oz. Salmon: 50 calories, 6.5g protein, 0g carbs, 2.7g fat
-1 can tuna: 125 calories, 27.5g protein, 1g carbs, 2.5g fat
-SUBTOTALS: 302.5 Calories, 42.5g protein, 15.4g carbs, 10.37g fat

Meal 6
-2 whole egg: 140 calories, 12g protein, 2g carbs, 9g fat
-1/4 can tuna: 31 calories, 6.9g protein, .25g carbs, 0.63g fat
-3oz. Broccoli: 30 calories, 2.4g protein, 5.6g carbs, .3g fat
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
SUBTOTALS: 301 calories, 36.3g protein, 13.85 carbs, 9.26g fat

TOTALS: 2149 calories, 234.06 protein, 135.115g carbs, 70.232g fat
44.32% protein 25.77% carbs 29.92% fat

I plan to continue carb cycling when bulking. Having high carb days on workout days and low carb days (about 100g less carbs) on rest/HIIT days.

SUPPLEMENTS: I’ll be taking a whey protein powder, a multivitamin, and creatine

I appreciate the help

2

Your diet looks EXTREMELY tedious.

Why is that?

3

[quote]mr popular wrote:
Your diet looks EXTREMELY tedious.

Why is that?[/quote]

well i just broke it down into all the macro’s it has.
the reason theres small amounts of certain things is because a lot of times its to make a certain meal, instead of just some boring crap i dont enjoy.

4

Do you really think you’re going to be able to follow this diet, down to these exact numbers, day in and day out?

I mean honestly it looks like a contest diet if you forget about the calorie totaling.

Where is the steak and eggs?
Where is the macaroni and cheese? haha

5

3/16 of a cup of oatmeal?

I understand that you were once fat and you refuse to return, but this setup looks terribly cumbersome. Not to mention, you’re 17, dude. 2,000 calories? Really?

Read everything by Berardi: http://www.T-Nation.com/ALSAuthor.do?p=John%20Berardi&pageNo=1

6

[quote]mr popular wrote:
Do you really think you’re going to be able to follow this diet, down to these exact numbers, day in and day out?

I mean honestly it looks like a contest diet if you forget about the calorie totaling.

Where is the steak and eggs?
Where is the macaroni and cheese? haha[/quote]

lol well i’ve been told i’m too “anal” about my diet before lol but i’ve been following a diet like this for 2 years

[quote]ovalpline wrote:
3/16 of a cup of oatmeal?

I understand that you were once fat and you refuse to return, but this setup looks terribly cumbersome. Not to mention, you’re 17, dude. 2,000 calories? Really?

Read everything by Berardi: http://www.T-Nation.com/ALSAuthor.do?p=John%20Berardi&pageNo=1

[/quote]

whats wrong with 2150 caloires? it’s for a week off so im pretty much doing nothing, and im not very heavy, with a slow metabolism. when i get a few months into bulking it goes up towards around 3200 calories or whatever is needed to gain about 1lb. per week

7

too much protein and not enough carbs in my opinion. if u want to gain weight and bulk up, like u said, then carbs are very important to you.

its best to start off with the basics, moniter your results over a month or so and adjust accordingly.
try a 2;1 ratio to start off for example

8

[quote]domoz wrote:
too much protein and not enough carbs in my opinion. if u want to gain weight and bulk up, like u said, then carbs are very important to you.

its best to start off with the basics, moniter your results over a month or so and adjust accordingly.
try a 2;1 ratio to start off for example[/quote]

as i said i havent really tested it for a long enough time but i gain fat really easily and higher carbs dont seem like the best option for me