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View Full Version : Diet to grow while maintaining low bf



Hydrox
05-09-2009, 08:57 AM
Hello, I am trying to grow progressivley in size and muscularity while maintaining my current bodyfat of 7-8% im 5'10 and weigh 76kg this is my diet currently:

Waking up at 9am

Meal 1: Large bowl of cereal,half a scoop of whey protein and some oats.
Train
Meal 2:Protein shake with oats and some honey imediatley after training.

Meal 3: About 30 minutes after: 500grams of Chicken/steak and rice/pasta or lasagne or a big sandwich.. anything witha decent amount of carbs and some protein.

Meal 4: 3 hours later 50g of cashews, 50g of peanut butter, wheyprotein shake.

Meal 5: 3 hours later 500grams of chicken/steak/salmon (rotate every few days) with spinach or mixed salad leaves.

Meal 6: 3 hours later 50grams of peanut butter,50 grams of cashews, casein protein shake.

Bed

Im also taking animal pak.

What do u think? Worked it out and im taking roughly 300g of protein a day

imccarthy
05-09-2009, 09:11 AM
Track your macros consistently and accurately and keep your weight gain at .5 to 1 pound per week and you should be okay.

b_white
05-09-2009, 09:21 AM
if you shoot for a caloric surplus of 100-300 calories above maintenance you should do exactly what you're trying to do. just like imccarthy suggested - keep weight gain at .5 -1 pound/week and then when you do decide to cut you'll only need to cut a few pounds off. there's really no way to avoid adding bf when putting on weight but this way you'll have very little to work off later.

Ricky_k
06-17-2009, 04:32 AM
you eat half a kilo of meat in one sitting ?

Hydrox
06-17-2009, 06:27 AM
you eat half a kilo of meat in one sitting ?

usually yeh i try to

08vistabluegt
06-17-2009, 06:36 AM
Have you added up to what approximately your caloric intake is daily?

Hydrox
06-17-2009, 06:43 AM
Have you added up to what approximately your caloric intake is daily?

think it was arround 3300-3500

justinnnnn
06-17-2009, 06:58 AM
what i do is eat clean and heavy but i have a pretty strict cardio workout. I'm not sure that works yet but basicly i eat around 3400 Cals and burn like 700 of those. Someone correct me if thats a bad idea.

Hydrox
06-17-2009, 07:14 AM
what i do is eat clean and heavy but i have a pretty strict cardio workout. I'm not sure that works yet but basicly i eat around 3400 Cals and burn like 700 of those. Someone correct me if thats a bad idea.


Hmm iv never really done cardio when im trying to grow, u can see my pics in another thread of the results of my training in the last 2 months without cardio and following that diet