Daily nutrition while on 5x5 program, goal: size&strength

[kenneth]

I am in the 3x3 phase of the 5x5 program right now. Before this, I was out of the weight lifting world altogether for about 2 years... so it's pretty much like I'm starting all over again from scratch. In my opinion, the 5x5 will get me back to where I want to be quickest.

Current Stats:

Right now I am an embarrassing 168 pounds. I'm 5'10, and I don't know what my bodyfat % is but it is not high at all right now. This isn't much, but my highest accomplishment in the past was getting to 190 pounds with a 10% bodyfat. Obviously I am going to spend a good amount of time focusing on mass building before I worry about my bodyfat, that'll be later. I was wondering if anyone could look over my daily nutrition plan and offer any positive criticism. I would HIGHLY appreciate it. I feel like maybe I should lower my total protein a little bit and raise the carbs a little bit.

Any and all advice/criticism is welcome, thanks in advance!

Respectfully,

Ken


6:00a.m - 8 egg white, 1 cup oatmeal w/ 1 cup of 1% milk
- 5 grams of glutamine
- Total Protein: 52grams, 68 carbs
8:30a.m. 1 serving whey protein, 1 tea spoon all natural peanut butter
1 yogurt with 100 cal or less
- Total Protein - 40grams, 20 carbs (find way to carbs to this meal)
11:00am - Tuna Sandwich on Whole Wheat Bread
- 1 Banana
- Total Protein - 43grams, 75 carbs (approx)
1:30pm - Pre - Workout Calories
- 8 egg whites, 1 scoop all natural peanut butter, 1/2 cup oatmeal w/
1/2 cup 1% milk, 1 banana
Total Protein: 36grams, 75 grams carbs (approx)
3:00pm - Workout
5:00pm - Post Workout Recovery - 1 1/2 scoops whey protein,
- 5 grams of glutamine
- 2 cup of welches grape juice
Total Protein - 44grams, Total Sugar: 80 grams
6:00pm - 2 lean chicken breasts, 2 servings of brown rice, 2 servings broccoli
Total Protein: 50 grams, 70 carbs (approx)
8:30pm - 1 can tuna, 1 serving low fat cottage cheese.
1 serving any green veg.
Total Protein: 44 grams, 15 carbs (approx)

Total Daily Protein Intake: 309 grams

 

[drewbolic]

IMO your not getting enough whole food and lean meat i.e.chicken breast,red meat,fish in your daily diet.
IMO at 168lbs-5'10" your over thinking your diet to much...It should be a classic bulking diet of 4000-5000 cal daily and 2 grams of protein per lbs(340+)depending on your bf% you dont necessarily have to eat so clean and restricted,the important part is to make gains.
I am assuming this as well bc 5x5 is a mass building training technique.

EAT BIG,TRAIN HEAVY

 

[kenneth]

hmmmm... yeah, I am mainly concerned with mass building right now.. looks like you are right, may be overthinking things, my total overall calories looks like it's probably around 3200-3500, not bad but it should be upped... I have a meal with Chicken and tuna is involved at 2 other points of the day, I see what you are saying where meat is concerned. I live mostly on the run, so it's been easier to get the protein from eggs and tuna, that one meal where I have the chicken breasts is my chance where I have time to prepare whatever.. , so I thought that would be one of the better choices. In the past when I went a little too crazy with the food, I did put the fat on easily, so even though I didn't think this diet was too clean or restricted, I do avoid all fast foods and things of that nature even though I live on the run... But now that you said what you said I see I definately have space to eat more. So basically you're opinion would be that eggs can't compete with meat when it comes to wholefood proteins? Because you commented that I wasn't getting enough wholefood proteins, I am assuming that is what you mean because I do have eggs, tuna and chicken involved. Trying to stay light on the supplements, I don't even really like the fact that I have that protein shake second meal. Thanks for the advice, strength has been going up consistently but size hasn't been coming in how I'd like it to so I will take your advice. You may have hit the problem on the head, not enough overall calories, and one of these meals needs to be replaced with a straight up meat.

2 more weeks of the 3x3 portion then back to 5x5, love this program.

Thanks again,

Ken