help me change my diet around
hey guys, my diet consists of mainly 3 meals of chicken and veggies, couple slices of wholemeal bread.. oats and eggwhites, almonds and just a pwo shake for pwo obviously.. ive been on the same diet for ages.. and i wanna change it around abit.. maybe try different types of food.. change my macros..?. i was thinking dropping carbs abit and upping fats just to see how it would respond to my body.. im currently aiming to lean bulk.. im training 5 days a week with 2 off days for recovery benifits.. if i could have some suggestions please.. i was thinking of buying some nytro pro40 from ast its a meal replacements and having that in 1 of my meals... but i try get most of my meals from whole foods.. anyways let us know what use think..
CARBS / PROTEIN / FAT / CALS
3:00am - Meal 1 ( Upon Rising )
Rolled Oats ( 1/2 Cup Dry ) 28.4 | 6.4 | 3.9 | 190
On whey ( 1 scoop ) 3 | 24 | 1 | 120
Milk ( 1 cup / 200ml ) 10.2 | 6.4 | 2.2 | 88
----------------------
41.6|36.8 | 7.1 | 398
6:00am - Meal 2 ( Breakfast )
Rolled Oats ( 1 Cup Dry ) 56.7 | 12.8 | 7.7 | 380
Cinnamon ( 1 tspoon ) 4 | 0 | 0 | 18
Egg Whites (8) 0 | 22 | 0 | 92
Egg yolk (1) 0 | 3.5 | 6 | 74
Water
-------------------
60.7 | 38.4 | 13.7| 564
8:30am - Meal 3
1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10| 45 | 5 | 250
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
---------------------
20 | 50 | 7 | 300
11:00am - Meal 4
1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10 | 45 | 5 | 250
-----------------
15 | 50 | 7 | 280
1-2pm - Meal 5
Burgen Bread Soy-lin ( 2 slices ) 24.7 |12.9|5.8| 201
Strawberry Jam ( 15g ) 5 | 0 | 0 | 20
97 % ff Cottage Cheese ( 75g ) 3.2 |9.4 |1.9| 70
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
-----------------------
37.9|22.3|7.7| 311
2-4 hours sleep
4-5pm - Meal 6 ( Preworkout )
Rolled Oats ( 1/2 cup )
Large Bannana or 2 small 30 | 1.5 | 0 | 130
Water
4 eggwhites + 1 whole 0 | 22.5| 6.6 | 152
---------------------
72.5| 33.6| 12.4| 567
Meal 7 ( Postworkout )
1/2 banana 20 | 1 | 0 | 89
Lean Gain XL /w water 40 | 40 | 4 | 360
-----------------------
60 | 41 | 4 | 449
Meal 8 ( PostPostworkout )
1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10| 45 | 5 | 250
Burgen Bread ( 1 slice ) 12.2| 6.4| 2.9| 100
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
---------------------
32.2 | 50 | 7 | 400
Before sleep
1/2 Cup Cottage Cheese 5.| 15 | 3 | 112
15 almonds 3| 3.2 | 7.6 | 87
------------------------------
8.2| 18.3| 10.6| 199
Or
Meal 9 ( Before Sleep )
Ultra Peptide Cassein Protein ( 1 scoop ) 4 | 22 | .5 | 109
------------------
4 | 22 | .5 | 109
Carbs/Protein/Fat/Cals
348.1 / 340 / 76.5 / 3468
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Linear Mode
