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  1. #1
    Registered User Jfitz427's Avatar
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    Take a look at my diet please

    5'11 170
    15% bf

    goal is muscle

    Meal 1: shake with 1 cup whole milk 40p 19c 20f 450cal

    Meal 2: 4 eggs 2 pieces whole wheat bread 32 p 24c 22f 420cal

    meal 3: 1 yogurt 5p 29c 2f 150Cal
    1 cheese 6p 1c 5f 80c
    granola bar 4p 29c 7f 200 cal
    15p 59c 14f 430cal

    meal 4: post workout ON serious mass half serving with whole milk
    32p 137c 13f 775c

    meal 5: 6oz chicken breast 30p 0c 3f 170cal
    Brown rice 7p 55c 3f 250cal
    broccoli cauliflower 8c 60cal

    meal 6: baked ziti 20p 41c 13f 361 cal

    meal 7: up your mass shake with whole milk 44p 71c 24f 660cal
    228p 414c 114f 3576cal


    any suggestions would be great.
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  2. #2
    Registered User AlwaysTryin's Avatar
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    Macros are fine

    Maybe some more fruit/veg
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  3. #3
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    IMO have whole foods instead of the mass shakes...if you want a shake just mix peanut/almond butter with oats, protein powder or pasteurized egg whites, milk or water, maybe add flax seed/some fruit if you want
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  4. #4
    Registered User Jfitz427's Avatar
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    Originally Posted by 765 View Post
    IMO have whole foods instead of the mass shakes...if you want a shake just mix peanut/almond butter with oats, protein powder or pasteurized egg whites, milk or water, maybe add flax seed/some fruit if you want
    ya I know its just so much easier cause im in school to make a shake. I dont have a blender and plus my kitchens gross but when I go home for break im gonna start making my own shakes.
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    Registered User rsd147's Avatar
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    Looks good to me, does this fit your macros? Are you eating enough carbs and personally I think it would be better going to bed on mainly protein and hardly any carbs for example cottege cheese
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    Registered User adamrochester's Avatar
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    looks good get more veggies in 2-3 servs are you gaining weight atm on that ?
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  7. #7
    Registered User Jfitz427's Avatar
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    Originally Posted by rsd147 View Post
    Looks good to me, does this fit your macros? Are you eating enough carbs and personally I think it would be better going to bed on mainly protein and hardly any carbs for example cottege cheese
    Ya Ive heard its better to stop eating carbs a few hours before bed because they can suppress growth hormone levels but my problem is I dont eat enough during the day so I just barely squeeze them in with that last shake of the day. Maybe I will switch my morning shake thats lower in the carbs with the night shake. And as for macros I dont really know exactly know what mine are so if you could help me out with what they would be when eating 3500 cals a day that would be awesome. And as for am I getting enough carbs im not sure how can I tell? Do you think they should be higher?
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    Registered User AlwaysTryin's Avatar
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    Originally Posted by Jfitz427 View Post
    Ya Ive heard its better to stop eating carbs a few hours before bed because they can suppress growth hormone levels but my problem is I dont eat enough during the day so I just barely squeeze them in with that last shake of the day. Maybe I will switch my morning shake thats lower in the carbs with the night shake.
    Ignore that. You can eat carbs at night. GH is always fluctuating and will get suppressed at a point
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  9. #9
    Registered User Jfitz427's Avatar
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    Originally Posted by adamrochester View Post
    looks good get more veggies in 2-3 servs are you gaining weight atm on that ?
    Thanks I will add more fruit and veggies into my diet. I hope I gain weight on it, rugby season just ended last week so this is my second week bulking and first week counting my calories so at the end of week I will see how much weight I have gained and adjust it if I need to. I only weigh 170lbs so I would think 3500 would be enough. When I bulked to 170 I was eating about 3000 so I think another 500 will be enough.
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