Alluring
04-29-2011, 09:53 PM
Hey guys.
im looking for some opinions on my upcoming diet, im 5"8 162lbs, i just finished an 8week keto/bodyopus cycle, initially was going to do it for 12weeks but i didnt like the weight i was losing(and i realized its hard to gain lean mass on a caloric deficient diet... i lost 7lbs of fat and now im ready to put on some lean mass and strength...
i'm good with my exercise program but need advice on my dieting! i am attempting to intake clean calories!
well heres what i plan it too be, its a bit messy but its my first draft-
Meal 1 – 4egg white 1egg yoke (140 calories recheck!)+ 2cup/390g brown rice (90carbs;360calories)+ sala/vegies+ creatine
Meal 2/pre workout –1.5 scoop ON 100%whey protein Shake(1.5scoops;36protien:165calories) with 500ml milk (328calories) +l glutamine+ banana (118g;27carbs;118calories)
WORK OUT - just for a brief guide, quiet intense 5day weight lifting mornings 40min-1.5hr on a body part a day, bi's and tris same day. 2-4days cardio 30-40min walk at night on treadmill with high incline, purely to burn fat (2 days WILL be on my off days)
post workout 1.5 scoop ON 100%whey Protein shake (36protien:165calories) + XTEND+Lglutamine+creatine +20 to 25 almonds (approx 161 cals)
Meal 3- 2 slice toast(90g;128calories) with peanut butter (40grams; approx 230cals)
Meal 4– 200g chicken breast(60g protein;240cals) +2cup brown rice (90carbs;360calories)+ salad/veggies
Meal 5- 1.5 scoop ON 100%whey Protein shake (36protien;165calories)
Meal 6- 200g beef (50g protein;200cals)+ salad/veggies
Meal 7 - 1.5 scoop ON 100%whey Protein shake (36protien;165calories)
for my last shake i plan on finding a casein protein instead of whey to help catabolic effects during sleep (good idea?)
AND do you think i should replace meal 5 with somthing besides a protein shake? is 4 protein shakes a day a waste of protein shake?
it sums up to be around 2900calories-3000calories a day... IF i begin to do really high intensity weight training do you think i should up the calories by another 500cals?
im also planning on adding some Fruits in between meals need some suggestions on whats best for a bulk diet?
thanks!
im looking for some opinions on my upcoming diet, im 5"8 162lbs, i just finished an 8week keto/bodyopus cycle, initially was going to do it for 12weeks but i didnt like the weight i was losing(and i realized its hard to gain lean mass on a caloric deficient diet... i lost 7lbs of fat and now im ready to put on some lean mass and strength...
i'm good with my exercise program but need advice on my dieting! i am attempting to intake clean calories!
well heres what i plan it too be, its a bit messy but its my first draft-
Meal 1 – 4egg white 1egg yoke (140 calories recheck!)+ 2cup/390g brown rice (90carbs;360calories)+ sala/vegies+ creatine
Meal 2/pre workout –1.5 scoop ON 100%whey protein Shake(1.5scoops;36protien:165calories) with 500ml milk (328calories) +l glutamine+ banana (118g;27carbs;118calories)
WORK OUT - just for a brief guide, quiet intense 5day weight lifting mornings 40min-1.5hr on a body part a day, bi's and tris same day. 2-4days cardio 30-40min walk at night on treadmill with high incline, purely to burn fat (2 days WILL be on my off days)
post workout 1.5 scoop ON 100%whey Protein shake (36protien:165calories) + XTEND+Lglutamine+creatine +20 to 25 almonds (approx 161 cals)
Meal 3- 2 slice toast(90g;128calories) with peanut butter (40grams; approx 230cals)
Meal 4– 200g chicken breast(60g protein;240cals) +2cup brown rice (90carbs;360calories)+ salad/veggies
Meal 5- 1.5 scoop ON 100%whey Protein shake (36protien;165calories)
Meal 6- 200g beef (50g protein;200cals)+ salad/veggies
Meal 7 - 1.5 scoop ON 100%whey Protein shake (36protien;165calories)
for my last shake i plan on finding a casein protein instead of whey to help catabolic effects during sleep (good idea?)
AND do you think i should replace meal 5 with somthing besides a protein shake? is 4 protein shakes a day a waste of protein shake?
it sums up to be around 2900calories-3000calories a day... IF i begin to do really high intensity weight training do you think i should up the calories by another 500cals?
im also planning on adding some Fruits in between meals need some suggestions on whats best for a bulk diet?
thanks!