I was wondering if someone could critique my meals and eating patterns. My goal is to gain lean body mass, and still keep bf% low throughout the entire year. Right now im 6'2, 210lbs at 10% bf.
7:00
5 egg whites, two packets of oat meal, glass of orange juice (substitute a piece of whole fruit instead, add a whole egg and a couple more egg whites - I am 110 lbs and I eat 5 egg whites)
9:45
can of tuna fish, zip lock bag of fruit - need a complex carb source also e.g. ww bread or pasta and serve of vegies
11:30
ham, turkey, cheese sandwhich, zip lock bag of nuts, 2 zip lock bags of fruit
3:00
workout
4:30
whey protein shake - piece of fruit here/dextrose to replenish glycogen stores
6:00
dinner (????) - need complex carb and lean protein
8:00
fruit smoothie with 20g of whey (try instead casein e.g. cottage cheese with a fat - pb or handful of nuts)
This diet is meant to help me gain lean muscle, and if possible decrease my bf%. Or at least maintain my bf%.
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