ok fellas need to know what you think ? 5'7'' 140 15%bf i'd like to gain some good muscle and keep my bf% down dont want to gain any more fat or keep fat to a minnimum. this is my diet i'll swicth chicken breasts for turkey some days and also my steak for salmon or extra extra lean gnd meat or turkey
please pick it apart and add anything you guys think would help
30 min cardio right when i get up
8:00am
1/2cp oatmeal W/fatfree milk
2 eggwhites
2 wholeeggs
cal340/ carb27/ pro28/ fat6/
11:30
3oz tuna
2 slice whole wh brd
1/2 cp of low fat cottage chs
cal317/ carb25/ pro41/ fat7/
3:00
8oz brn rice
3oz chicken breast
1/2cp veggies broc/carrots
call400/ carb59/ pro32/ fat4/
5:00
workout
6:30
3oz steak
2 baked potato
1/2cp veggies broc/carrots
cal485/ carb71/ pro37/ fat8/
10:00
2tbls natural peanut butter
1 whole egg
1cp fatfree milk
cal345/ carb219/ pro22/ fat21/
before bed
1protien shake wh flaxseed oil
2 total for day 1 after work out w flax also.
cal200/ carb5/ pro50/ fat4/
TOTAL FOR DAY=
cal2240/ carb200/ pro208/ fat48/
anything you can add + + +
:lift: