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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Thread: Take a look at my diet please
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11-13-2012, 07:52 PM #1
Take a look at my diet please
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11-13-2012, 08:09 PM #2
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11-13-2012, 08:11 PM #3
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11-13-2012, 08:24 PM #4
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11-14-2012, 12:43 AM #5
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11-14-2012, 05:31 AM #6
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11-14-2012, 06:19 PM #7
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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11-14-2012, 06:24 PM #8
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11-14-2012, 06:26 PM #9
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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