Have a look at my diet

[buffgrk]

Feel free to critique, im floating around 154lbs.. 5"5, looking for lean muscle gains basically i like to take it nice and slow and just focus on putting on muscle


Carbs : Protein : Fat : Calories
3:00am - Meal 1 ( Upon Rising )

Rolled Oats ( 1/2 cup grinded ) 28.4 | 6.4 | 3.9 | 190
On whey ( 1 scoop ) 3 | 24 | 1 | 120
Milk ( 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
-------------------
60.7 | 38.4 | 13.7| 564



8:30am - Meal 3

Broccoli ( 1 cup ) 5| 2 | 0 | 28
Chicken Breast ( 200g~ Baked ) 10| 45| 5 | 250
Green Tea + Honey ( 1 Teaspoon ) 5| 0 | 0 | 20
--------------
20| 47| 5 | 298


11:00am - Meal 4

Broccoli ( 1 cup ) 5| 2 | 0 | 28
Chicken Breast ( 200g~ Baked ) 10| 45| 5 | 250
-----------------
15| 47| 5 | 278


1-2pm - Meal 5 ( prenap )

Mrp ( 1 serving 72g ) 23 | 40 | 1 | 260
Milk ( 200ml ) 10.2 | 6.4 | 2.2| 88
-----------------------
33.2 | 46.4| 3.2| 348

or



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


4-5pm - Meal 6 ( preworkout )

Rolled Oats ( 1/2 cup dry ) 28.4 | 6.4 | 3.9 | 190
Large Bannana or 2 small 30 | 1.5 | 0 | 130
4 eggwhites + 1 whole 0 | 22.5| 6.6 | 152
----------------------
58.4 | 30.4| 10.5| 472


Meal 7 ( postworkout shake )

Large Bannana or 2 small 30 | 1.5 | 0 | 130
Lean Gain XL /w water 40 | 40 | 4 | 360
---------------------
70 | 41.5| 4 | 490


Meal 8 ( postworkout meal )

Broccoli ( 1 cup ) 5| 2 | 0 | 28
Chicken Breast ( 200g~ Baked ) 10| 45| 5 | 250
Green Tea + Honey ( 1 Teaspoon ) 5| 0 | 0 | 20
--------------
20| 47| 5 | 298


Meal 9 ( Prebed )

Meal 9 ( Before Sleep )
5 egg whites 0.8 |22.1| 0 | 92
2 whole eggs 0 |10.6| 10.6| 146
-------------------
0.8|32.7| 10.6| 238


Totals * Carbs : Protein : Fat : Calories

319.7 : 367.2 : 64.1 : 3384

also im starting a stack next week, anabolic pump with vasoxplode

[buffgrk]

bump!

[Skyles]

Have something else before bed other than eggs, eat lean red meat, milk or cottage cheese.

[buffgrk]

bump, could i have some more opinions?.. im trying to minimize my carb intake and up my protein so i dont drop too much size but drop my bf... i wanna maintain and get tight

[Elijah_MB]

you could go alittle lower with your carbs I think and maybe up fat slightly. How many cals have you been eating/are eating now?

[liftjunkie06]

Originally Posted by Elijah_MB

you could go alittle lower with your carbs I think and maybe up fat slightly. How many cals have you been eating/are eating now?

Solid. I would add some yams or something to break up the repeating meals, but good planning. I would also go for casein with some good fat before bed. Other than that, nice work. It should do well for you.

[buffgrk]

im eating around 3400 cals, where do u guys suggest i drop the carbs?.. i might eat some cc before bed with a good source of fat

[Skyles]

Originally Posted by jimjunkie

im eating around 3400 cals, where do u guys suggest i drop the carbs?.. i might eat some cc before bed with a good source of fat

I would start in meal No 2 and no 6 since these have the highest amount
of carbs in them.

Oh also noticed a green tea in the diet, If you can take that about 20 minutes pre-workout it really helps (1 cup only), unless it's too late, as
the caffeine could bother your sleep.

[buffgrk]

Originally Posted by Skyles

I would start in meal No 2 and no 6 since these have the highest amount
of carbs in them.

Oh also noticed a green tea in the diet, If you can take that about 20 minutes pre-workout it really helps (1 cup only), unless it's too late, as
the caffeine could bother your sleep.

well meal 2 is my actual breakfast.. meal 1 is my shake i have before i start work.. do u think i should change the oats to about 75g in meal 2 and in meal 6 cut the bread and have protein + fat?.. im not sure if thats too low on the carbs i still wanna be sane ! hehe.. or i was thinking i should put my cardio back into my routine.. it was about 10-15 min speedwalking on treadmill 3 times a week..

[buffgrk]

this is what i did, i lowered the carbs on meal 1, 2 and i moved meal 6 to meal 3 because im only sleeping when i have the carb meal and i see no point, atleast having the carbs at meal 3 i burn most of it off at work.. critic please.. only thing that might be low is the fat?, also the reason i got eggs as my cassien is because i only sleep at night for about 3-4 hours so it doesnt have to be that slow digesting, the other sleep i get is from my prenap in the afternoon


Carbs : Protein : Fat : Calories
3:00am - Meal 1 ( Upon Rising )

Nytro Pro40 ( 1 scoop ) 11 | 20 | 1 | 130
Milk ( 200ml ) 10.2 |6.4 |2.2| 88
-----------------------
21.2 |26.4|3.2| 218


15 MIN PREBREAKFAST TAKE 1 CAPSULE ANABOLIC PUMP

6:00am - Meal 2 ( Breakfast )

Rolled Oats ( 75g ) 42.5 | 9.6 | 5.8 | 285
Cinnamon ( 1 tspoon ) 4 | 0 | 0 | 18
Egg Whites (8) 0 | 22 | 0 | 92
Egg yolk (1) 0 | 3.5 | 6 | 74
-------------------
46.5| 35.1 | 11.8| 469



8:30am - Meal 3

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
TAKE MULTI --------------------
37.9|22.3|7.7| 311


11:00am - Meal 4

Broccoli ( 1 cup ) 5| 2 | 0 | 28
Chicken Breast ( 200g~ Baked ) 10| 45| 5 | 250
Green Tea + Honey ( 1 Teaspoon ) 5| 0 | 0 | 20
--------------
20| 47| 5 | 298


1-2pm - Meal 5 ( prenap )

Broccoli ( 1 cup ) 5| 2 | 0 | 28
Chicken Breast ( 200g~ Baked ) 10| 45| 5 | 250
--------------
15| 47| 5 | 278


15 MIN PREWO TAKE 1 CAPSULE ANABOLIC PUMP

4-5pm - Meal 6 ( preworkout )

Rolled Oats ( 1/2 cup dry ) 28.4 | 6.4 | 3.9 | 190
Large Bannana or 2 small 30 | 1.5 | 0 | 130
4 eggwhites + 1 whole 0 | 22.5| 6.6 | 152
----------------------
58.4 | 30.4| 10.5| 472


TAKE 1 SERVING OF VASOXPLODE 20 MIN POSTPREWORKOUT MEAL


Meal 7 ( postworkout shake )

Large Bannana or 2 small 30 | 1.5 | 0 | 130
Lean Gain XL /w water 40 | 40 | 4 | 360
---------------------
70 | 41.5| 4 | 490
15 MIN PREPOSTWORKOUTMEAL TAKE 1 CAPSULE ANABOLIC PUMP


Meal 8 ( postworkout meal )

Broccoli ( 1 cup ) 5| 2 | 0 | 28
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|54.4|7.9| 298


Meal 9 ( Prebed )

Meal 9 ( Before Sleep )
5 egg whites 0.8 |22.1| 0 | 92
2 whole eggs 0 |10.6| 10.6| 146
-------------------
0.8|32.7| 10.6| 238


Totals * Carbs : Protein : Fat : Calories

302 : 336.8 : 65.7 : 3072

[buffgrk]

bump