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  1. #1561
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    you are way overthinking this
    you dont need that many meals.
    You dont need to time so regularly

    Just eat enough throughout the day and get in some decent protein and cals before/after your WO ==>within a few hours)
    Founder of MMDELAD
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  2. #1562
    Registered User imhungry4444's Avatar
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    Originally Posted by determined4000 View Post
    you are way overthinking this
    you dont need that many meals.
    You dont need to time so regularly

    Just eat enough throughout the day and get in some decent protein and cals before/after your WO ==>within a few hours)
    I guess I'm just trying waaaay too hard to fit my macros. It's another reason why i always wondered how these guys fit a cup of brown rice into their meals when 1 cup of brown rice has over 100 carbs. Guess it's all about making yourself full instead of having the bloated feeling that i heard you get when you bulk from constantly eating.

  3. #1563
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    Most research shows 3-4 meals being optimal for glucose control and muscle protein synthesis.
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  4. #1564
    Registered User imhungry4444's Avatar
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    Originally Posted by determined4000 View Post
    Most research shows 3-4 meals being optimal for glucose control and muscle protein synthesis.
    Yea, 4 meals(not counting shakes) a day sounds about right. I'll be fuller after every meal instead if smaller increments throughout the day. Thanks

  5. #1565
    Registered User SterDurgs's Avatar
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    Tuna?
    "Someone told me the definition of hell: The last day you have on earth, the person you became, meets the person you could of become"

    I am a late bloomer, I grew 14 inches in the last 5 years.
    I am a newbie, I only started lifting last spring.
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  6. #1566
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    I'm currently eating 2-3 tbs(usually 3) of organic peanut butter everyday right now for bulking. I would think organic peanut butter is a good source of protein without the heaps amount of saturated fat in regular peanut butter. Also, it's a pretty good weight gainer. Since most of my meals consist of lean cals, protein,and carbs, is my peanut butter intake not that detrimental?

  7. #1567
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    y would it be detrimental???
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  8. #1568
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    Originally Posted by determined4000 View Post
    y would it be detrimental???
    Idk, I mean even though I am bulking up, i dont wanna gain too much BF. I feel the same when i make a 600 cal meal of oats,whey,and egg whites pancakes with sugar free syrup. I'm just not used to eating this kinda food even though the macros for the meal match perfect to my daily macro intake. Guess it's just a mental thing since in my mind i should be eating totally lean and oats,whey,and egg whites pancakes and 3 tbs peanut butter arent exactly lean meals.

  9. #1569
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    Background :

    Last year I had become what i considered 'skinny fat' and sedentary - I also hit my highest weight of 166lbs.

    6 Months ago I started running again and limited my calories to 1800 p/d by Feb this year I was 138 lbs - But then I realised I didn't want to look like a long distance runner.

    So for the past 10 weeks I stopped the running and hit the weights 3 / 4 times a week and changed my diet.

    So far I feel i have made some progress ; arms chest looking healthier although I feel i have also gained a little more fat around my abs. To be fair at 138lbs I still only had a 'two pack' but I'm concerned now my diet is wrong if I'm gaining fat.

    I'm currently 30yrs old 5'9 and 145lbs

    Daily Macros are Fat 90g Carbs 237 Protein 237 at 2710 cals

    What could be improved, - is it possible to keep building muscle and loose bf at the same time ?

  10. #1570
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    Originally Posted by Vila2k View Post
    is it possible to keep building muscle and loose bf at the same time ?
    no
    you didnt list the foods you eat
    so I dont know what can be improved
    Founder of MMDELAD
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    Does Not Count Macros Crew

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  11. #1571
    Registered User Vila2k's Avatar
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    Originally Posted by determined4000 View Post
    no
    you didnt list the foods you eat
    so I dont know what can be improved
    They opening to this thread said post Macro's not food... so I did ?

    But an average day would be ;

    Breakfast

    4 Egg whites 1 whole egg scrambled no oil
    3 rashers turkey bacon grilled
    1 Tomato grilled
    40g Oats with 275g Skimmed milk with 1 scoop whey
    200ml orange juice with 5ml creatine
    Black coffee (From then on its just water the rest of the day)

    Lunch
    2 pre cooked chicken breasts
    1 Baked sweet potato with 18g peanut butter

    Dinner
    Normally either 2 chicken breast / rump steak / fillet pork / 2 salmon fillets
    75g Brown rice
    with either roast peppers / courgettes or Broccoli and cauliflower.

    Before bed
    200g Light Cottage Cheese with a scoop of whey

    If i work out that day I also have a scoop of whey with skim milk post work out

  12. #1572
    Registered User Follix's Avatar
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    Originally Posted by Vila2k View Post
    They opening to this thread said post Macro's not food... so I did ?

    But an average day would be ;

    Breakfast

    4 Egg whites 1 whole egg scrambled no oil
    3 rashers turkey bacon grilled
    1 Tomato grilled
    40g Oats with 275g Skimmed milk with 1 scoop whey
    200ml orange juice with 5ml creatine
    Black coffee (From then on its just water the rest of the day)

    Lunch
    2 pre cooked chicken breasts
    1 Baked sweet potato with 18g peanut butter

    Dinner
    Normally either 2 chicken breast / rump steak / fillet pork / 2 salmon fillets
    75g Brown rice
    with either roast peppers / courgettes or Broccoli and cauliflower.

    Before bed
    200g Light Cottage Cheese with a scoop of whey

    If i work out that day I also have a scoop of whey with skim milk post work out
    Find out your macros but fats seems to be lacking. Eating whole eggs would be a first step. (Not only you need fats but yolk is the nutritious part while the white is completely void in terms of vitamins and minerals)

  13. #1573
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    Daily Macros are Fat 90g Carbs 237 Protein 237 at 2710 cals

  14. #1574
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    Ok Here I go

    I am a 44 year old male and currently 5'11" 240lbs with lots of excess weight.I have been lifting since November. I have got my strength up but need to focus on weight loss. I have a desk job and have very little activity/exercise during the day but during the evenings I lift hard 4 times a week and still making consistent gains adding weight to my lifts every 4 or 5 weeks.

    my typical days diet is like..

    Meal #1
    4 Large Eggs over easy

    Meal #2
    Pure Protein Bar Chocolate Peanut Butter, 1 bar

    Meal #3
    Greek Nonfat Yogurt Vanilla, 1.25 cup

    Meal #4
    Either 8-10oz Salmon 8-10oz Steak 8-10oz lean ground beef or 8-10oz of boneless skinless chicken with 2-3 cups of veggies

    Meal #5
    Whey Protein Powder Chocolate, 2 scoops (32g)/2 % Reduced Fat Milk, 10 oz

    which adds up to ..
    1500-1800 Calories
    45-76 gr. Fat
    65-80 gr Carbs
    175-210 gr Protein

    I would like to get to where I lose 1 pound a week and at least maintain my mass/strength. Looking for any advice and or comments as what to do differently and achieve my goals.
    Last edited by mwhisman; 05-22-2014 at 05:18 PM.

  15. #1575
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    As you know i recently started bulking about 2 weeks ago. Ive been told that attaining fat around my waist and all is to be expected. But then i was told that if I am eating at a surplus but still eating a well balanced diet, then i wont get alot of fat on my body if any. This is what i basically eat everyday:

    Everyday
    Chicken breast
    Steamed vegetables(peas,corn,carrots,peppers,broccoli,gree n beans,black beans)
    Buckwheat
    Cottage cheese
    3-4 tbs Organic peanut butter
    Grapefruit
    Frozen Berries
    Oats
    Whey - Extreme Milk Chocolate

    2-3 times a week
    Sugar free strawberry preserves
    2% Milk
    Egg whites
    Banana
    Sugar free Maple syrup
    Wheat bread

    Is this a pretty well balanced diet? I hit my macros everyday with these foods, 5 meals a day counting PWO shake. I know i dont have fish in there anywhere, but i intend of buying some fish oil this week. Will i gain a substantial amount of body fat from this diet while bulking? I expect to gain SOME fat, but i just wanna know if it will be that bad.
    Last edited by imhungry4444; 05-22-2014 at 04:41 PM.

  16. #1576
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    Thumbs up

    I read this just in time before I made a complete fool of myself. Thanks man, most informative post I've read to date. I screenshotted it for safe keeping.

  17. #1577
    LIVING determined4000's Avatar
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    Originally Posted by mwhisman View Post
    I am a 44 year old male and currently 5'11" 240lbs with lots of excess weight.I have been lifting since November. I have got my strength up but need to focus on weight loss. I have a desk job and have very little activity/exercise during the day but during the evenings I lift hard 4 times a week and still making consistent gains adding weight to my lifts every 4 or 5 weeks.

    my typical days diet is like..

    Meal #1
    4 Large Eggs over easy

    Meal #2
    Pure Protein Bar Chocolate Peanut Butter, 1 bar

    Meal #3
    Greek Nonfat Yogurt Vanilla, 1.25 cup

    Meal #4
    Either 8-10oz Salmon 8-10oz Steak 8-10oz lean ground beef or 8-10oz of boneless skinless chicken with 2-3 cups of veggies

    Meal #5
    Whey Protein Powder Chocolate, 2 scoops (32g)/2 % Reduced Fat Milk, 10 oz

    which adds up to ..
    1500-1800 Calories
    45-76 gr. Fat
    65-80 gr Carbs
    175-210 gr Protein

    I would like to get to where I lose 1 pound a week and at least maintain my mass/strength. Looking for any advice and or comments as what to do differently and achieve my goals.
    seems low n fat and cals


    @imhungry

    all those foods are healthy just make sure you add vairety and dont eat the exact same thing everyday
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  18. #1578
    Registered User imhungry4444's Avatar
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    Could you give me an example on what you mean by variety?

  19. #1579
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    Originally Posted by imhungry4444 View Post
    Could you give me an example on what you mean by variety?
    chciekn some days
    turkey some days
    steak some days
    fish some days

    broccoli, carrots, cabbage one day
    cauliflower, salad, onoins another

    potatoes, oats, sweet potatoes, corn, wild/brown rice. buckwehat

    butter, peanut butter, coconut oil, fish oil, nuts, evoo
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  20. #1580
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    Originally Posted by determined4000 View Post
    chciekn some days
    turkey some days
    steak some days
    fish some days

    broccoli, carrots, cabbage one day
    cauliflower, salad, onoins another

    potatoes, oats, sweet potatoes, corn, wild/brown rice. buckwehat

    butter, peanut butter, coconut oil, fish oil, nuts, evoo
    I see. Should I really worry about hitting my cal macro exactly? Once im done with my daily cals by 6:30 pm, by 9:30 pm i'm actually still pretty hungry. Is a calorie allowance ok on a bulk aslong as its not excessive?

  21. #1581
    Registered User SpurOfTheMoment's Avatar
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    OK.....so I made my first post yesterday about nutrition. Spent 45 mins on it, went into all kinds of detail.....and all I got was someone telling me to read this sticky and also the calories and macros sticky

    i.e. All they were saying effectively was that I had wasted my time and to stop wasting other peoples. So I deleted. I felt very welcome in the forum as a newbie, having been reading all your posts for years.

    SO. I've read this sticky and will answer word for word. Let's see if I can get some helpful advice/comments this time or if it will just be more of the same attitude. Do new people on here get any slack? Or does everyone get abuse...

    1. Post Macros, Not Foods

    Lean Body Mass (LBM) = [(weight 85kg) x (100 - 12% bodyfat)]/100 = 74.8kg
    Katch-McArdle BMR = 370 + (21.6 x LBM) = 1986 calories
    Total Calorie Requirement = 1986 x (activity factor 1.5) = 2,979 calories
    Plus calories consumed in gym per 80min session (350) = 3,329 calories on training days
    Macros
    Carb 223g
    Protein 261g
    Fat 116g

    These are new macros. I have been eating 300-360g carbs until now and less than 50g fat. Protein has also gone up from 180 now. I don't know if this is the right diet.

    meals: (i stick to this, just change veg/fruit up a little)
    AM protein powder, almond butter
    AM2 instant oats, fruit, nuts
    LNCH chicken/tuna, sweet potato
    POST WRKT rice/pasta/maltodextrin, chicken/beef
    PM chicken/beef/fish, sweet potato, veg

    2. Tell Us Your Goals
    I want to put on lean muscle, even if it will be slowly. I find it fairly hard to gain weight without smashing carbs like a fiend for weeks. And when I do bulk I get a fat face and a belly. Don't want this. I carbed up for a few months for rugby last autumn and was 87kg but now 85kg after going mental at Coachella recently I am 30, male, 6'1, indian (asian) so slender build, narrow waist, broad shoulders, thin legs. Cardio is just 20mins, 3 times a week on the rowing machine. Deadlift 1 rep max 155kg, squat 1 rep max 145kg, bench 1 rep max 100kg.

    a) I don't know if I should be hitting 100g carb to stay cut and then re-feeding after 3-4 weeks or eat more in the 200-300 range??
    b) I don't know how to put on bigger muscle mass without (clean) bulking?? I just tone if I eat normally, chest disappears etc.
    c) I don't know what reps to be hitting? 4? 6? 8? 10? Pyramids?

    Thanks and please don't shred me to bits or simply say that nothing I've said is at all new. Even if it isn't! It's pretty unhelpful and we can't all read everything on the internet, some of us have jobs you know!

    Cheers

    AJ

  22. #1582
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    more veg and carbs
    less fat
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  23. #1583
    Registered User axeladriano93's Avatar
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    I've recently been following a carb cycling diet and have lost quite a lot of bodyfat while maintaining my muscle mass. I'm a big fan of Layne and I really believe in his theories about reverse dieting so I'm planning to add calories back in really slowly. However, since I've been carb cycling it's a little more complicated than to just bump up carbs and fat by 10-20% and then add an additional 2-5% every 1-2 weeks (since my macro intake varies a lot from day to day). I will aim towards a daily macro ratio of 40/30/30 and modify my current macro intakes accordingly. Mondays were usually a no carb rest day and I'm thinking about keeping it that way even though I'm adding in calories the other days. I'm thinking one day of restricted carb intake shouldn't do too much with my metabolism/glycogen storage and it would help me keep the fat off. Do you think this sounds like a good idea altogether or would you change something? My goal is to add muscle slowly. Thanks in advance

  24. #1584
    Registered User TomBeckmann's Avatar
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    "Starvation Mode?"

    Hey guys. I've been monitoring my macros for a week or so now, just eating comfortably and whole foods. My goal is to cut: I'm 16% body fat and I would like to get to 10% before the end of the year. Using a popular BMR calculator on the nutrition thread, I calculated my estimated maintenance caloric intake to be 3400 kcal. This calculation includes activity level and body fat percentage. However, I have noticed over the past week that I have been comfortable intaking only around 2400 kcal, even if I worked out really hard that day. Is my body in starvation mode, or is it just my body not needing a lot of energy? I'm sort of confused about it.

    My macros are roughly 50% protein, 25% carbs and 25% fats. I also will note that I ate Paleo on and off for the past year and a half, so that may have put me in starvation mode as well?

    Any input is much appreciated!

    Thanks,

    Tom

  25. #1585
    LIVING determined4000's Avatar
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    Originally Posted by TomBeckmann View Post
    Hey guys. I've been monitoring my macros for a week or so now, just eating comfortably and whole foods. My goal is to cut: I'm 16% body fat and I would like to get to 10% before the end of the year. Using a popular BMR calculator on the nutrition thread, I calculated my estimated maintenance caloric intake to be 3400 kcal. This calculation includes activity level and body fat percentage. However, I have noticed over the past week that I have been comfortable intaking only around 2400 kcal, even if I worked out really hard that day. Is my body in starvation mode, or is it just my body not needing a lot of energy? I'm sort of confused about it.

    My macros are roughly 50% protein, 25% carbs and 25% fats. I also will note that I ate Paleo on and off for the past year and a half, so that may have put me in starvation mode as well?

    Any input is much appreciated!

    Thanks,

    Tom
    the formulas for need are just estimates
    they could be high
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  26. #1586
    Registered User Jonhson's Avatar
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    Critique My Diet pls

    I'm a 33 yo male and did some lifting in the past few years, never concictent and in the past half year i gained 15 lbs fat and look like **** now. So now im settled in my new house and my new job i'm motivated again to make my best self ever. I have always been a little overweight and never did real sports. I'm a endomorph and gain weight fast, muscle and fat. I get injured often so now i will only do low weight high rep exercise for the coming 2-3 months and then maybe go up in weight. My condition is **** and i want to get my overall condition up and loose some fat.

    I weight 220 lbs and have about 25% fat(gonna measure it this week)

    My goal is 2000 kcal since i sit on my ass mpst of the day and workout 1-1,5 hours every day, if its not enough then i will go higher but i gain fat even if i look at food.

    I did some calculations with a pdf called ''US Navy - Peak Performance Through Nutrition and Exercise.pdf'' i think this is the goal i want for myself for the coming year or two.
    Carbs- 43% 860 kcal 215 grams
    Protein- 27% 540 kcal 135 grams
    Fats- 30% 600 kcal 67 grams

    It totals just a little under 2000 kcals but i sometime take something extra @ work. I am gonna eat that 5 days a week and do 1 refeed @ 3000 kcals and after that day i do a low carb day with some light cardio.

    Comment pls.
    Last edited by Jonhson; 05-25-2014 at 03:44 AM.
    1 Jan - 221.8 lbs @ ~24%
    15 jan - 220.7 lbs


    Goal by 1 Sept - 180 lbs @ 12%

  27. #1587
    LIVING determined4000's Avatar
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    Originally Posted by Jonhson View Post
    Critique My Diet pls

    I'm a 33 yo male and did some lifting in the past few years, never concictent and in the past half year i gained 15 lbs fat and look like **** now. So now im settled in my new house and my new job i'm motivated again to make my best self ever. I have always been a little overweight and never did real sports. I'm a endomorph and gain weight fast, muscle and fat. I get injured often so now i will only do low weight high rep exercise for the coming 2-3 months and then maybe go up in weight. My condition is **** and i want to get my overall condition up and loose some fat.

    I weight 220 lbs and have about 25% fat(gonna measure it this week)

    My goal is 2000 kcal since i sit on my ass mpst of the day and workout 1-1,5 hours every day, if its not enough then i will go higher but i gain fat even if i look at food.

    I did some calculations with a pdf called ''US Navy - Peak Performance Through Nutrition and Exercise.pdf'' i think this is the goal i want for myself for the coming year or two.
    Carbs- 43% 860 kcal 215 grams
    Protein- 27% 540 kcal 135 grams
    Fats- 30% 600 kcal 67 grams

    It totals just a little under 2000 kcals but i sometime take something extra @ work. I am gonna eat that 5 days a week and do 1 refeed @ 3000 kcals and after that day i do a low carb day with some light cardio.

    Comment pls.
    increase protein to at least 200g
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  28. #1588
    Registered User jesseclements33's Avatar
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    Advice for new body builder - Diet question for cutting.

    Hey all,

    I'm 24 178cm tall and currently at 87kg.

    I read the sticky's and looking to cut down first to a lower body fat % as I've been told I'm above 20%

    'm currently hitting the gym 5 days a week.

    Chest/Tri
    Back/BI
    Day off
    Shoulders/abs
    Legs
    With 2 HITT sessions a week for 20 minutes

    FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Quaker - Instant Oatmeal - Regular (40g), 1/2 cup dry(40g) 150 27g 3g 5g 0mg 0mg 1g 4g
    Venom - Wpi Protein Powder, 40 g 153 0g 1g 37g 0mg 0mg 0g 0g
    Lunch
    Generic - Breast, Chicken 100g Cooked, 200 g 330 0g 7g 50g 0mg 148mg 0g 0g
    Birds Eye - Steam Fresh Large Serve 200g Broccoli, Peas, Corn, Green Beans, 200 g 116 14g 1g 7g 0mg 16mg 4g 9g
    Dinner
    Generic - Breast, Chicken 100g Cooked, 200 g 330 0g 7g 50g 0mg 148mg 0g 0g
    Birds Eye - Steam Fresh Large Serve 200g Broccoli, Peas, Corn, Green Beans, 200 g 116 14g 1g 7g 0mg 16mg 4g 9g
    Snacks
    Quaker - Instant Oatmeal - Regular (40g), 1/2 cup dry(40g) 150 27g 3g 5g 0mg 0mg 1g 4g
    Venom - Wpi Protein Powder, 40 g 153 0g 1g 37g 0mg 0mg 0g 0g
    Swisse - Odourless High Strength Wild Fish Oil, 2 capsules 15 0g 2g 0g 0mg 0mg 0g 0g
    Swisse - Odourless High Strength Wild Fish Oil, 2 capsules 15 0g 2g 0g 0mg 0mg 0g 0g
    Almonds - Almonds 15, 15 almonds 79 5g 6g 6g 0mg 0mg 0g 0g

    TOTAL: 1,607 87g 34g 204g 0mg 328mg 10g 26g

    Any advice, changes or tips would be great!

    Cheers,
    Last edited by jesseclements33; 06-03-2014 at 03:34 AM.

  29. #1589
    LIVING determined4000's Avatar
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    too little cals, fat
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  30. #1590
    Registered User ronaldobecks7's Avatar
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    Hey,
    Please critique my diet.
    I am 5'7" tall and weigh 70 kg currently.

    7 am - Whey in milk and banana
    Protein - 42g, carbs - 27g

    9 am - 1 Apple
    Carbs - 25g

    12.30 pm - Rice / pasta with chicken breast
    Carbs - 45g, Protein - 30g

    3 pm - Yogurt
    Protein - 9g, Carbs - 18g

    5 pm - Turkey sandwich in brown bread
    Carbs -36g, Protein - 28g

    7.30 pm - Post workout shake (whey+ 2 banana + 10 almonds)
    Protein - 50g, Carbs - 46g Fat - 30g

    8.30 pm - 4 boiled Eggs and Spinach
    Protein - 20g

    11 pm - Casein in milk
    Protein - 43g

    My aim is to gain lean muscle. But recently I have noticed that I am getting fat around tummy region specially.
    I workout 5 days a week (intense weight training) but do less cardio.

    Feedback will be much appreciated.

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