just need to get the diet down

Hey guys, within the next couple days i plan on getting that gym membership and start pumping the iron. i know that i posted this question before, but now i have a little more information that might be able to help.

I need to get a diet that i will be using to bulk up. i used the Harris-Benedict formula to come up with that i need 3026 calories daily. I cannot seem to come up with a good diet. I want the diet to include GNC whey protein because i bought it a few days ago. If anyone can post a diet for me it would be extremely helpful. The cheaper the better sadly... what i was trying to go for was the smallest variety of foods and eat the same thing everyday in order to save money and not waste anything, i am on budget.

Thanks again

Breakfast --- Eggs, Oatmeal, Fruit

Snack --- Whey protein

Lunch --- Chicken, brown rice, spinach

Snack --- Whey protein

Dinner --- Chicken, brown rice, broccoli

Pre-bed --- Cottage Cheese, fish oils

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

okay, so i took some time.. ha actually a lot of time... and figured out a diet for myself. this is my first one so please help out if you think that something should be tweaked or not. And also i am not sure what meal i will eat during the day at what time besides breakfast, pwo and before bed

Breakfast - 585 calories - 28g fat - 47 g carb - 35.3g protein
3 scrambled eggs
2 slices of cheese
1 cup of milk
1 banana

lunch (maybe pre workout) - 310 calories - 12.25g fat - 13g carb - 34.5g protein
1 can tuna
1 slice whole wheat bread
1 serving of mayo

PWO - 345 calories - 4.4g fat - 35g carb - 41.3g protein
2 scoops of vanilla whey protein GNC
1 banana

dinner - 599 calories - 21g fat - 48g carb - 52.4g protein
5oz chicken
1 cup rice
1 cup broccoli
1 slice cheese (for broccoli)

lunch - 580 calories - 41.5g fat - 28g carb - 28g protein
2 servings of all natural peanut butter
1 cup milk
1 slice whole wheat bread

dinner - 599 calories - 21g fat - 48g carb - 52.4g protein
5oz chicken
1 cup rice
1 cup broccoli
1 slice cheese (for broccoli)

bed - 418 calories - 10.7g fat - 45.5g carbs - 36.4g prot
1 cup cottage cheese
1 cup milk
1 banana

this is what i figured out, took me a couple tries but it looks good to me. its 40/39/21 (protein/carbs/fat) and thats what i heard is good. Please leave comments about this diet, good or bad. TOTAL 3436 calories

Thanks again

Whey does nothing unless 1. post workout 2. FIRST thing in the early morning upon waking up or 3. starved all day and totally malnourished, then it provides quick replenishment.
 
Whey as a snack isnt a good idea in my opinion. YOu should switch the eggs with the whey. So whey should be in your breakfast, then eat eggs for each snack.

Whey does nothing? All it is is a powder form of protein, how does protein do nothing?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

dtes


Whey does nothing unless 1. post workout 2. FIRST thing in the early morning upon waking up or 3. starved all day and totally malnourished, then it provides quick replenishment.
 
Whey as a snack isnt a good idea in my opinion. YOu should switch the eggs with the whey. So whey should be in your breakfast, then eat eggs for each snack.

lolwut?

V,
    You're the Clipart Photoshop GOD!

 

ha sooo do you guys think that it would be a good diet? im not sure about what dtes said lol..

If whey does anything it makes me fart like a horse. The diet looks awesome, its just down to you to stick to it.

thank you spenny, its going to be hard once i leave again for college in a month. but hopfully by then it becomes more of a routine then a chore to make and eat all this food ha

Whey is a fast acting protein, is it not? Ive always been taught that unless the body needs a quick replenishment of protein, then it just simply passes through your system. And often I find this to be true-back when I used to drink whey like at 3pm in the afternoon just for the hell of it, i would soon have to pee and it would come out neon yellow, similar to excess vitamin intake. Many others have told me this as well. Theres a reason you take casein at night, and not whey.

You take casein at night because it's slow absorbing and seeing as your body is going to be deprived of food for 8 hours you want a source inside you that is going to release over the longest period of time possible. Whey is simply just protein in powder form which absorbs faster, your body utilizes it as protein - end of. Your body doesn't say 'it's not breakfast time so I wont use this protein', it still utilizes it - it's just best to have in the morning or post workout because that's when protein is most required by your body.

V,
    You're the Clipart Photoshop GOD!

 

_Virtuoso_


You take casein at night because it's slow absorbing and seeing as your body is going to be deprived of food for 8 hours you want a source inside you that is going to release over the longest period of time possible. Whey is simply just protein in powder form which absorbs faster, your body utilizes it as protein - end of. Your body doesn't say 'it's not breakfast time so I wont use this protein', it still utilizes it - it's just best to have in the morning or post workout because that's when protein is most required by your body.

^ This.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant