Please check out my diet plan
I am 25 years old 6'1" 195 pounds and I am guessing I am around 15% BF. I've been reading diets posted here, stickies above and trying various foods and I think have come up with a reasonable diet, that I believe I can stick to (most important). I've been fine tuning this for a while since I last posted. I am trying to gain some lean muscle mass (would like to get the Ryan Reynolds Blade look) and stay around the 200 pound range.
I work out on M-W-F and do cardio everyday except for M & T. My cardio is on an empty stomach where I walk for 50 minutes at around 75-80% HR. I also do 5 sets of 40 crunches as part of my morning cardio.
I just want and need feedback on my diet I constructed. Any and all feedback/suggestions/flaming/opinions are welcomed!
*** WORKOUT DAYS ***
Meal #1 10:30am
EvoPro (2 scoops)
Flax Oil (1 tablespoon)
Values: 420 cal - 52 pro - 6 carb - 20 fat
Meal #2 1:30pm
Chicken Breast (6 oz)
Penne Pasta (2 oz)
Marinara Sauce (1/2 cup)
Values: 480 cal - 57 pro - 50 carb - 6 fat
Workout
Meal #3 5:00pm
Whey Protein (2 scoops)
Sweet Tarts (1 1/2 rolls)
Values: 535 cal - 46 pro - 79 carb - 3 fat
Meal #4 6:00pm
Chicken Breast (6 oz)
White Rice (1/2 cup)
Values: 370 cal - 51 pro - 29 carb - 3 fat
Meal #5 9:00pm
Sirloin Steak (6 oz)
Values: 340 cal - 52 pro - 0 carb - 12 fat
Meal #6 11:30pm
Whey Protein (1 scoop)
Tuna Fish (5 oz)
Ranch Dressing (2 tablespoons)
Flax Oil (1 tablespoon)
Values: 565 cal - 60 pro - 5 carb - 32 fat
Total Values: 2710 calories - 318 protien - 169 carbs - 76 fat
*** NON-WORKOUT DAYS ***
Meal #1 10:30am
EvoPro (2 scoops)
Flax Oil (1 tablespoon)
Values: 420 cal - 52 pro - 6 carb - 20 fat
Meal #2 1:00pm
Chicken Breast (6 oz)
White Rice (1/2 cup)
Values: 370 cal - 51 pro - 29 carb - 3 fat
Meal #3 3:30pm
Chicken Breast (6 oz)
Penne Pasta (2 oz)
Marinara Sauce (1/2 cup)
Values: 480 cal - 57 pro - 50 carb - 6 fat
Meal #4 6:00pm
Whey Protein (2 scoops)
Values: 220 cal - 46 pro - 6 carb - 3 fat
Meal #5 8:30pm
Sirloin Steak (6 oz)
Values: 340 cal - 52 pro - 0 carb - 12 fat
Meal #6 11:30pm
Whey Protein (1 scoop)
Tuna Fish (5 oz)
Ranch Dressing (2 tablespoons)
Flax Oil (1 tablespoon)
Values: 565 cal - 60 pro - 5 carb - 32 fat
Total Values: 2395 calories - 318 protien - 96 cabrs - 76 fat
I have one cheat day where I eat 3 cheat meals and 3 good meals/shakes