How Does My Diet Look?

Diet and Nutrition
1

Hey guys (and girls),

I’m trying to put on a lot of LBM and this is my current diet. I had never really written in down before, but now that I have, I look at it seems a little off with some macros, maybe even short on calories. I also think I might be getting too much protein for a 180lb college student… Let me know what you think.

Lift Days w/ PWO All Other Days w/o PWO:

  1. Breakfast �?? 2 NPB Sandwiches + 1 Scoop Protein + Apple
    750 calories - 40 g fat - 45 g carb - 50 g protein
  2. Postworkout - 4 Tbs Gatorade + 1 Scoop Protein + 5 grams Creatine
    320 cal - 50 g carb - 25 g protein
  3. Lunch �?? WW Sub (Turkey, Ham, or RB) + Small Salad w/ EVOO + Fruit + 2 Fish Oil
    700 cal �?? 20 g fat �?? 90 g carb �?? 40 g protein
  4. Snack - NPBS + 1 Scoop Protein
    425 cal �?? 20 g fat �?? 20 g carb �?? 35 g protein
  5. Dinner �?? Big Salad w/ Protein and EVVO + 2 FO
    500 cal �?? 30 g fat �?? 10 g carb �?? 40 g protein
  6. Snack �?? NPBS + 1 Scoop Protein
    425 cal �?? 20 g fat �?? 20g carb �?? 35g protein
  7. Prebed �?? 1 Scoop Casein Powder
    100 cal �?? 1 g fat �?? 2 g carb �?? 21 g protein

Lift Days: 3200-3300 kcals
Off/Cardio Days: 2900-3000 kcals

I’m in college and only lunch and dinner are provided by the university (which limits the healthy choices to pretty much either oatmeal, salad bar, or the sandwich bar). I love natural peanut butter sandwiches and I could eat them all day everyday; which is why I eat so many. Also, I’m a definite endomorph and I hate putting on fat in order to put on mass. I train FBT three times a week with usually some sort of cardio on my off days. Any advice and all opinions will be appreciated.

2

Lots of protein powder imo. I would add more fruits and veggies. If you want quality mass, you still need to eat(mostly)quality foods.

Switch up some of the protein powder for some lean protein(chicken, ground beef, tuna)and eat some plants and you are good in my book.

Also, what are your stats? 3000 calories isn’t a huge amount of food, unless you are like 140lbs.

3

The standard bodybuilding recommendation is 1g/lb of body weight. The RDA for a strength athlete is 1.6-1.8g/kb body weigth. You are over both of these, so you are getting enough protein, but as for too much that is difficult to do. As long as you are in good health and don’t have any renal issues your body won’t have any problems with your protein intake.

Getting more whole foods in as some of your lean protein sources is good, fruits and veggies should be plentiful. 3000 calories sounds like a good starting place, if after a couple of weeks you aren’t making any gains then try to slowly bump of the calories until you start making satisfactory gains, reduce calories if you are gaining too much fat, or take a week and cut before returning to mass gaining phase.

Looks good, now do it.

4

thanks for the replies analog and zagman. i’m going to evaluate my weekly progress from here on out to see if i am continously gaining on this diet. whole protein sources, fruits, and veggies, are a little spendy for me right now as i am a poor college kid.

i will plan on changing one of my snacks to tuna and canola based mayo instead of powder and npb, that actually might even save me some $$. i forgot to add that meal 4 includes an apple or other low GI fruit. the university is pretty anal about taking food from the dining centers (super cheap assholes), but i’ll try to snag a few more fruits/veggies whenever i can.

5

Yeah, at the dining hall that I had to eat we could get to go boxes in stead of a tray to eat in. I ALWAYS had a full fruit bown in my dorm, well after I decided I was a fat fuck and started to really hold my self accountable.

I know at the dorm dining halls that I have seen there is always a salad bar, go make a salad with the veggies you like, then clean out the ham and the grilled turkey containers that they have. Easy, super healthy meal.