Is my diet good or bad ?

I am bulking at the moment , so please checkout my diet and reply if it is good or bad.

pre workout meal = oats with one cup whole milk = 300 kcal 6:00 am

protein shake = 500 kcal 7:30 am

meal 1: 2 boiled egg and 3 white bread with peanut butter: 9 am
meal 2: brown rice chicken , broccoli, asparagus, green beans, potato 12:00 pm
meal 3:brown rice chicken, broccoli, asparagus, green beans , potato 3:00 pm
meal 4: brown rice chicken,broccoli, asparagus, green beans, potato 6:00 pm (All the vegetables I cook are steamed)

snack: 2 glass milk = 206 kcal 1:00 pm and 4:00 pm
snack : Banana = 100 kcal

meal 5: fruits and salad 8:00 pm

water = 1.8 ltr

I know my meal 2,3 and 4 are same as I am too busy cooking variety of food and just cook a bulk in the morning and store them in a plastic container.

Replies

  • jdhcm2006
    jdhcm2006 Posts: 2,254 Member
    I don't see anything wrong with it. But are you eating enough calories? If you're bulking, I believe that you might need to be eating more calories. You might want to change it up every couple of weeks, so you don't get bored. Unless, like me, you can eat the same thing day in and out for months and have no issue.
  • vismal
    vismal Posts: 2,463 Member
    I am bulking at the moment , so please checkout my diet and reply if it is good or bad.

    pre workout meal = oats with one cup whole milk = 300 kcal 6:00 am

    protein shake = 500 kcal 7:30 am

    meal 1: 2 boiled egg and 3 white bread with peanut butter: 9 am
    meal 2: brown rice chicken , broccoli, asparagus, green beans, potato 12:00 pm
    meal 3:brown rice chicken, broccoli, asparagus, green beans , potato 3:00 pm
    meal 4: brown rice chicken,broccoli, asparagus, green beans, potato 6:00 pm (All the vegetables I cook are steamed)

    snack: 2 glass milk = 206 kcal 1:00 pm and 4:00 pm
    snack : Banana = 100 kcal

    meal 5: fruits and salad 8:00 pm

    water = 1.8 ltr

    I know my meal 2,3 and 4 are same as I am too busy cooking variety of food and just cook a bulk in the morning and store them in a plastic container.
    What you posted is a list of foods, not a diet. It's extremely repetitive which would make it hard for many people to stick too. I could eat that for about a week until I got so bored I would probably binge and binge hard on all the things I enjoy eating that aren't included. Also since you don't list total calories or macro nutrients of your list of food it's hard to comment on much. Since your goal is bulking I would say it looks too low in calories and WAY to low in fats but again since you don't list macros I'm only guessing. You also don't speak about portion sizes. How much rice, how much chicken, etc? It might be enough calories but it's impossible to tell because I don't know how much calories are in "potato".
  • AskTracyAnnK28
    AskTracyAnnK28 Posts: 2,817 Member
    That's an awful lot of brown rice, chicken, broccoli....

    Aren't you going to get bored eating chicken, etc. 3x a day? I would think this would be hard to stick with after just a few days.
  • jdhcm2006
    jdhcm2006 Posts: 2,254 Member
    That's an awful lot of brown rice, chicken, broccoli....

    Aren't you going to get bored eating chicken, etc. 3x a day? I would think this would be hard to stick with after just a few days.

    Yeah. How about you add some fish and shrimp to the mix.
  • Here are the portion for meal 2- 4

    A meal consist of following

    Brown rice = 1 cup = 216 kcal
    1 Medium potato = 150 kcal
    Chicken = 40g = 88 kcal
    Vegeatbles = 50 kcal
  • I know the meal 2-4 it sounds boring and repetitive but I am too busy to prepare variety of food and these were quite fast and simple food.
  • kgeyser
    kgeyser Posts: 22,505 Member
    That's a lot of information but unfortunately it can't really be used to answer your question. What is your total calorie intake per day? How many grams of carbs/fat/protein are you eating per day? What are you current stats (age, height, weight)?

    I agree that it seems repetitive and you may not be hitting all your micros with that. Steamfresh veggies are a good way to get some variety in your diet, you just microwave them right in the bag and it would break up the monotony of the broccoli and asparagus.
  • That's a lot of information but unfortunately it can't really be used to answer your question. What is your total calorie intake per day? How many grams of carbs/fat/protein are you eating per day? What are you current stats (age, height, weight)?

    I agree that it seems repetitive and you may not be hitting all your micros with that. Steamfresh veggies are a good way to get some variety in your diet, you just microwave them right in the bag and it would break up the monotony of the broccoli and asparagus.
    I am 21 , height 5:6 weight: 57 kg
    My daily calorie intake is 2700 kcal
    Protein intake : 90 g
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Matters of nutrition and diet are hardly as black and white as "good" or "bad"....

    Looks really boring though if that's just going to be your daily menu...I'm a variety is the spice of life kind of guy...
  • This diet thing looks more complicated than my programming job lol
  • vismal
    vismal Posts: 2,463 Member
    Here are the portion for meal 2- 4

    A meal consist of following

    Brown rice = 1 cup = 216 kcal
    1 Medium potato = 150 kcal
    Chicken = 40g = 88 kcal
    Vegeatbles = 50 kcal
    Please list total calories and macro nutrients (carbs, fats, and protein) for the day. That's what will determine if this food list will be for a bulk or not. Also we would need to know your current TDEE. Also what is your lifting routine and cardio (if any) like?
  • Here are the portion for meal 2- 4

    A meal consist of following

    Brown rice = 1 cup = 216 kcal
    1 Medium potato = 150 kcal
    Chicken = 40g = 88 kcal
    Vegeatbles = 50 kcal
    Please list total calories and macro nutrients (carbs, fats, and protein) for the day. That's what will determine if this food list will be for a bulk or not. Also we would need to know your current TDEE. Also what is your lifting routine and cardio (if any) like?

    I am 21 , height 5:6 weight: 57 kg
    My daily calorie intake is 2700 kcal
    Protein intake : 90 g

    I lift weights 3 days and do cardio 3 days
    Cardio consist of running 2.5 miles in 10 min
    and 20 min jogging
  • vismal
    vismal Posts: 2,463 Member
    Here are the portion for meal 2- 4

    A meal consist of following

    Brown rice = 1 cup = 216 kcal
    1 Medium potato = 150 kcal
    Chicken = 40g = 88 kcal
    Vegeatbles = 50 kcal
    Please list total calories and macro nutrients (carbs, fats, and protein) for the day. That's what will determine if this food list will be for a bulk or not. Also we would need to know your current TDEE. Also what is your lifting routine and cardio (if any) like?

    I am 21 , height 5:6 weight: 57 kg
    My daily calorie intake is 2700 kcal
    Protein intake : 90 g

    I lift weights 3 days and do cardio 3 days
    Cardio consist of running 2.5 miles in 10 min
    and 20 min jogging
    Again, please list protein, carbs, and fats. Not just protein. What is your TDEE? You are leaving out key parts to this. 2700 calories is fine if your TDEE is 2500. It's not enough if your TDEE is 3000
  • kgeyser
    kgeyser Posts: 22,505 Member
    Here are the portion for meal 2- 4

    A meal consist of following

    Brown rice = 1 cup = 216 kcal
    1 Medium potato = 150 kcal
    Chicken = 40g = 88 kcal
    Vegeatbles = 50 kcal
    Please list total calories and macro nutrients (carbs, fats, and protein) for the day. That's what will determine if this food list will be for a bulk or not. Also we would need to know your current TDEE. Also what is your lifting routine and cardio (if any) like?

    I am 21 , height 5:6 weight: 57 kg
    My daily calorie intake is 2700 kcal
    Protein intake : 90 g

    I lift weights 3 days and do cardio 3 days
    Cardio consist of running 2.5 miles in 10 min
    and 20 min jogging

    Your protein looks very low for someone on a bulk. Actually, it looks low for someone on a non-bulking day. How did you arrive at these numbers?
  • Here are the portion for meal 2- 4

    A meal consist of following

    Brown rice = 1 cup = 216 kcal
    1 Medium potato = 150 kcal
    Chicken = 40g = 88 kcal
    Vegeatbles = 50 kcal
    Please list total calories and macro nutrients (carbs, fats, and protein) for the day. That's what will determine if this food list will be for a bulk or not. Also we would need to know your current TDEE. Also what is your lifting routine and cardio (if any) like?

    I am 21 , height 5:6 weight: 57 kg
    My daily calorie intake is 2700 kcal
    Protein intake : 90 g

    I lift weights 3 days and do cardio 3 days
    Cardio consist of running 2.5 miles in 10 min
    and 20 min jogging
    Again, please list protein, carbs, and fats. Not just protein. What is your TDEE? You are leaving out key parts to this. 2700 calories is fine if your TDEE is 2500. It's not enough if your TDEE is 3000

    Carbs = 331
    Protein = 133
    Fat = 38
    TDEE =2312
    Total calorie intake per day = 2700 kcal
  • vismal
    vismal Posts: 2,463 Member
    Carbs = 331
    Protein = 133
    Fat = 38
    TDEE =2312
    Total calorie intake per day = 2700 kcal

    Okay, I would say that your fats are a little too low. Protein is okay as you are already getting more then a gram per lb of body weight. Total calories are okay. 400 calories are a little on the high side but you are a pretty light weight for your height so they'll be fine for a starting point. I'd lower carbs some to raise fat up to 50 or so. Monitor your weight gains. Ideally 2lbs a month is a good target. Again since you weigh what you do, 3 lbs a month is probably okay for the first few months. Just keep consistent with your calories and macros. You can vary your foods up if you want providing you still hit your macros. Make sure with your weight training you are moving up in weight on your lifts. Progressively overloading is what drives muscle building. If you start gaining weight too quickly, reduce total calories. If your weight gains stall, increase calories. Remember, TDEE is not a static number and many people find they need to eat more as they bulk for longer and longer.

    EDIT: Your macros do not add up to your total calories. 331 carbs is 1324 calories, 133 protein is 532 calories. 39 fat is 324 calories. 1324 + 532 + 324 = 2180. That's way off from 2700
  • ChunkLaFunk
    ChunkLaFunk Posts: 38 Member
    Hope you get massive!

    90 grams of protein per is low. At 128 pounds, you should be in the 115-160 grams per day of protein per days, based upon competing studies. Most people on this site go with 1 gram per pound.

    I'd suggest adding the calories for the extra protein to your current daily calorie total of 2700 and go from there.

    Also, do a bodyfat analysis and measurements to use for comparison. Don't just rely on the scale.