Hey guys and gals, Im in need of some advice on my new diet. I recently just got the OK from the doc saying I can finally get back into the gym (I had to have shoulder surgery due to a car accident) and wanted to get some opinions on my planned diet. I lost alot of weight including muscle while sedantary for quite awhile but I'm looking to lean bulk like I was before the accident and I created this diet. Currently aiming for around 3k cals. (Current stats are accurate 70kg morning weight, 5'7 tall)
M1: 6 scrambled eggs
M2: 1 cup oats, 1 cup skim milk
Gym
M3: 300g chicken breast, 1 cup jasmine rice, small salad
M4: 400g Wholemeal pasta /w Cheese, 200g Minced meat /w bolognese sauce
Snacks: Cellery sticks /w Peanut butter, almonds or greek yogurt
Net cals without snacks: 2,857 (Will get past 3k with snacks)
Macros without:
Protein: 216g
Carbs: 274g
Fats:: 81g
Fibre: 23g
I wont be using any supplements other than a multivitamin, fish oil caps and iron.
I had been working out 2 years prior to the accident
What do you guys think? Looking forward to some constructive criticism!
chomps
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Results 1 to 6 of 6
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12-03-2015, 12:08 PM #1Registered User
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Back after Surgery - Critique my Diet!
oops
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12-03-2015, 12:10 PM #2Registered User
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more fiber more veggies
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12-03-2015, 12:12 PM #3Registered User
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How much fiber do you think I should be aiming for?Originally Posted by nakkiz
oops
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12-03-2015, 12:24 PM #4Registered User
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How much of a surplus is 3000 cals for you?
You don't need that much protein being 155 lbs.
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12-03-2015, 12:37 PM #5Registered User
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300-400 cals, I find it hard to gain weight most of the time unless in a bigger surplus.Originally Posted by dipatel13
Think I should take some protein out and add to carbs?oops
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12-03-2015, 12:41 PM #6Registered User
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Carbs or fat. You only need about .8-1g protein/lb and .4-.5g fat/lb as a minimum. You can go a little higher if you wish, but no need to go stupid high with the protein at 216g.
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