Critique my diet

[Izk]

Just looking for some advice and help improving my diet, its been about the same for 18 months, only change was from chicken only to beef and tuna.
Sorry if it's a little long or poorly laid out.
There's 7 meals and 2 shakes, 2 bcaa shakes.
Roughly 5k calories.
Also i realise the cooked weight varies so all values will be uncooked weights (pasta especially varies on cook time)

Meal 1:
80g WPI with 100g oats with water and nuked in the microwave.

Meal 2:
250g lean minced beef, 100g pasta, random low sodium sauces.

Meal 3:
185g tuna in chilli oil, 100g pasta

-GYM START-
I train large body parts ( eg. chest), eat, then train smaller parts (eg. hamstrings)

Bcaa drink 1: 25g bcaas

Shake 1: 80g WPI, 80g dextrose monohydrate
Meal 4:
250g lean minced beef, 100g pasta, random low sodium sauces

-GYM END-

Meal 5:
185g tuna in chilli oil, 100g pasta,
~40g peanut butter

Meal 6:
250g lean minced beef, 100g pasta, random low sodium sauces, ~40g Pb

Meal 7:
250g lean minced beef, 100g pasta, random low sodium sauces, ~40g PB

Shake 2: 80g WPI, 50g oats

Bcaa drink 2: l-proline, l-glycine, joint complex. I drink this through the night because i drink water through the night as is, so might as well save time.


All up this has been my diet for a while now, it used to be solely chicken but that drove me nuts after 14 months.

Let me know what you think!
Thanks!

 

[Sampei]

You don't count oil in your diet?

I mean where are the good fats?
Maybe I'm dumb and can't read it

 

[Docd187123]

Id drop the BCAAs and vary up your carb sources instead of having just pasta all the time.

 

[Izk]

You don't count oil in your diet?

I mean where are the good fats?
Maybe I'm dumb and can't read it

Yeah forgot to add i cook with peanut oil.
Shit i was so tired i forgot to add the vitamins, fish oil etc

 

[Izk]

Id drop the BCAAs and vary up your carb sources instead of having just pasta all the time.

Tbh im just a bit lazy when it comes to cooking. I ate chicken and pasta 6 meals a day for over a year based on how easy it was.
I was considering potato/sweet potato.
Mashed potato even?

 

[Izk]

Daily supplements:
6g fish oil
4000iu vitamin D
1g vitamin C
1 animal pak sachet

Id drop the BCAAs

Cost me $32 for a kilo, at $0.16 per serving i just take it incase it is minutely beneficial.

 

[weighted chinup]

Sorry for the late reply, just got back online.

What is your current bodyweight? Do you have an estimate on bodyfat percentage as well?

Diet looks good to me, you are getting plenty of protein and carbs. As always the best diets are the ones you are able to consistently stick to that allow you to get all your macro and caloric needs in, so I assume your diet is good in this regard.

What is your current goal with the diet, are you trying to go up in scale weight, cut down, or recomp? Based on the number of calories you're eating I assume you're either trying to go up in scale weight or recomp.

What do you think of adding in white rice for some of your meals instead of pasta? Personally I find it much easier to eat white rice than pasta and feel it tastes better, and also gives a lot less G.I bloat / discomfort.

 

[Izk]

Sorry for the late reply, just got back online.

What is your current bodyweight? Do you have an estimate on bodyfat percentage as well?

Diet looks good to me, you are getting plenty of protein and carbs. As always the best diets are the ones you are able to consistently stick to that allow you to get all your macro and caloric needs in, so I assume your diet is good in this regard.

What is your current goal with the diet, are you trying to go up in scale weight, cut down, or recomp? Based on the number of calories you're eating I assume you're either trying to go up in scale weight or recomp.

What do you think of adding in white rice for some of your meals instead of pasta? Personally I find it much easier to eat white rice than pasta and feel it tastes better, and also gives a lot less G.I bloat / discomfort.

Thanks man

Current weight is 95kgs, bodyweight is lowish usually 8-12%. I have visible abs and intercostals.
Goal is to grow a lot more.

Only reason i switched to pasta is because i found rice dried out during the day and made it harder to eat. Using a rice cooker i just couldn't make it perfect and sticky.
Also my kitchen floor was like a landmine of hidden rice grains.

 

[Docd187123]

Thanks man

Current weight is 95kgs, bodyweight is lowish usually 8-12%. I have visible abs and intercostals.
Goal is to grow a lot more.

Only reason i switched to pasta is because i found rice dried out during the day and made it harder to eat. Using a rice cooker i just couldn't make it perfect and sticky.
Also my kitchen floor was like a landmine of hidden rice grains.

Try adding a little bit of water when reheating rice. It's usually enough to get rid of the dryness.

 

[weighted chinup]

Thanks man

Current weight is 95kgs, bodyweight is lowish usually 8-12%. I have visible abs and intercostals.
Goal is to grow a lot more.

Only reason i switched to pasta is because i found rice dried out during the day and made it harder to eat. Using a rice cooker i just couldn't make it perfect and sticky.
Also my kitchen floor was like a landmine of hidden rice grains.

Sounds good. At 5000 calories / day you should be able to grow just fine then. If you stop gaining or it slows down dramatically just increase daily kcal a little bit more and readjust if needed. I think it should be a successful diet based on what you've posted.

 

[Izk]

Try adding a little bit of water when reheating rice. It's usually enough to get rid of the dryness.

Yeah it helps a little, but its never as good as you get at a resaurant or with sushi.

 

[Docd187123]

Yeah it helps a little, but its never as good as you get at a resaurant or with sushi.

Definitely not but it does the trick for me. Speaking of sushi, I need to get some soon. Haven't had any in too long.

 

[Izk]

Sounds good. At 5000 calories / day you should be able to grow just fine then. If you stop gaining or it slows down dramatically just increase daily kcal a little bit more and readjust if needed. I think it should be a successful diet based on what you've posted.

I've been around 5k for a year now, only time i drop it back is when I'm on a cruise.
Think you're right, I'll try to increase calories. Rice has roughly the same cals as pasta though.

 

[Izk]

Definitely not but it does the trick for me. Speaking of sushi, I need to get some soon. Haven't had any in too long.

Its my favourite cheat meal! I might need to date a japanese chick..

 

[weighted chinup]

Yeah it helps a little, but its never as good as you get at a resaurant or with sushi.

If you want your rice really sticky like the kind you get at Sushi places I believe you need to specifically purchase sticky rice, they usually have it in the International food section at the grocery stores where I'm at.

I much prefer basmati rice, it's not sticky but it's even better when it's cooked properly. I like to boil it for a little while on the stove and cook it for the rest of the duration in the oven.

Perfect every time, add saffron or some dill for additional flavor.

 

[Wunderpus]

If you want your rice really sticky like the kind you get at Sushi places I believe you need to specifically purchase sticky rice, they usually have it in the International food section at the grocery stores where I'm at.

I much prefer basmati rice, it's not sticky but it's even better when it's cooked properly. I like to boil it for a little while on the stove and cook it for the rest of the duration in the oven.

Perfect every time, add saffron or some dill for additional flavor.

You are correct, sticky rice is it's own type of rice. I believe it's higher on the glycemic index, if that's a concern. I find Thai jasmine rice to be a great option, too.

 

[Izk]

If you want your rice really sticky like the kind you get at Sushi places I believe you need to specifically purchase sticky rice, they usually have it in the International food section at the grocery stores where I'm at.

I much prefer basmati rice, it's not sticky but it's even better when it's cooked properly. I like to boil it for a little while on the stove and cook it for the rest of the duration in the oven.

Perfect every time, add saffron or some dill for additional flavor.

You are correct, sticky rice is it's own type of rice. I believe it's higher on the glycemic index, if that's a concern. I find Thai jasmine rice to be a great option, too.

Thanks, I'll get a small bag next time i get groceries. See how i like it and maybe make the switch.
Although it won't make a difference on the calories i might be able to fit more in my stomach.
Maybe add some coconut or rice oil to add flavour.

 

[Wunderpus]

Thanks, I'll get a small bag next time i get groceries. See how i like it and maybe make the switch.
Although it won't make a difference on the calories i might be able to fit more in my stomach.
Maybe add some coconut or rice oil to add flavour.

I buy the minute rice microwavable jasmine rice. Perfect little serving for me (I don't eat a TON of carbs)

 

[Izk]

I buy the minute rice microwavable jasmine rice. Perfect little serving for me (I don't eat a TON of carbs)

Except they charge 2-3 dollars for $0.5 worth of rice.
Do you add anything to it? Interested in some simple ingredients to add flavour.

 

[weighted chinup]

Except they charge 2-3 dollars for $0.5 worth of rice.
Do you add anything to it? Interested in some simple ingredients to add flavour.

The best flavorings you can add to white rice imo is either Dill or Saffron. Dill is delicious in white rice and provides a lot of flavor. Saffron is great as well but much more subtle.

Rice w/ dill

Rice w/ Saffron