Please evaluate my diet

[kmwest]

I'm a new convert from the MH forum. I'm 5'10", 142 lbs and trying to bulk to 160. I haven't had my BF tested in a long time but I'd guess it's about 10-12%. I'm doing HGM Phase 8, and after this plan to do either a Westside-style split (I love lifting heavy), Nitro Squat, or HST. Anyways, please give me your brutally honest opinion on my diet. On non-lifting days I follow the meals in the order given; on lifting days I work out first thing after waking and eat 3 P+C meals in a row.

1 cup old fashioned oatmeal
1 scoop choc whey
1/2 cup 1% cottage cheese
1/2 banana

1 can drained tuna
1 tbsp Miracle Whip (approx.)
1 oz peanuts
1 oz almonds

2 slices WW bread
8 oz turkey or chicken
1-2 serving fruit and vegetables

4 eggs
1 tbsp olive oil
2 tbsp PB (I just started eating natty)

1 cup fat-free plain yogurt
1/2 scoop choc whey
1 cup skim milk
1-2 serving fruit and vegetables

1 cup 1% Cottage cheese
2 oz peanuts

I don't use Fitday, but when I did it came out to about 210g protein and even calories between fat and carbs. Thank you.

[I. Kay]

That diet looks pretty good! However, if you're looking to eventually gain 18 pounds, you're going to need to add more carbs. Try some pasta, rice and sweet potatoes. Otherwise it's going to be a LONG haul.

Nutrient timing is key as well. Loading up on these carbs and a good bit of protein in the 4 hours immediately after your workout is essential. Which brings up your PWO shake: what's that looking like?

Also, looks like you've got the mono-unsaturated fats covered, but are lacking a little in the polys. Try some flax oil, sunflower seeds and some walnuts.

[Head Hunter]

As Rock said, you have to increase your carbs. I eat anywhere from 400-500 a day now while I'm trying to bulk.

There are two shakes I've tried that are pretty good. One is called gainer matrix. It has @ 700 cals, little fat, 100 carbs (Only 15 suger) and 60 protein. It is a heavy shake, even for me.

The other is called Cyto Gainer from the makers of muscle milk. It has 630 cals, little fat, 84 carbs (5 Sugar) and 54 protein.

My personal opinion is cyto gainer. It is a lot better on taste, and a hell of a lot easier to swallow. I can take a whole shake and be ready to eat again very soon. The other is really heavy!

[Johnka]

Welcome aboard! Like the others said, your diet looks fine for your stated goals. And this looks like your 'off' day menu, given that you mentioned eating 3 P+C meals in a row after training.

Keep us updated on your progress [img]smile.gif[/img]

[kmwest]

Thanks for the responses. I'll try to add more good carbs to my diet. RockHard, I typically just eat the oatmeal right after I lift. I know that isn't ideal because of the low GI of the oatmeal.