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06-16-2014, 11:29 AM #1
Critique my diet plan please...Goal - Fill up more space!
Body Specs - 6'1.5 188-191lbs about 10-11% BF
Workout regimen - Heavy lifting, 3 sets of 8 per excercise, except for super sets and squats. Squats I do 6 sets of 8.
Goal - Gain lean muscle mass while keeping the fat gains low. I have a pretty high metabolism, always have so this should be pretty easy to achieve.
Feel free to copy the below meal plan and make changes and repost. Thanks!
Meal 1: Pro/Carb 7 am
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat
Meal 2: Pro/Fat 9:30 am
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat
Meal 3: Pro/Carb 12 pm
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.
Meal 4: Pro/Fat 2:30 pm
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Meal 5: Pro/Fat 5 pm
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat
Workout 6 pm
Meal 6: PWO Nutrition 7 pm
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat
Meal 7: PPWO 8 pm
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat
Meal 8: Before Bed 10:30pm
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
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06-16-2014, 11:34 AM #2
I'll make it easy on you. PM me, or email me through the board, and i'll send you my macro calculator. Since I created this thing, I'm fairly reluctant to sit here and add up people's macros since it's so easy to do with the calculator.
---Roman
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06-16-2014, 11:39 AM #3
That's a ridiculously high, and unnecessary, amount of protein. 420g for a LBM of 170lbs. How odd you come up with that?
NO SOURCES GIVEN
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06-16-2014, 11:44 AM #4
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06-16-2014, 11:45 AM #5
I didn't bother to do any math. personally, my target grams of protein is around 300 (based on 1.5gm per pound of lbm). if one is fairly advanced, then maybe 1.75gm/lb of lbm, maybe a bit higher. but for the regular weight lifter, I agree with BIB, too many calories from protein
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06-16-2014, 11:46 AM #6
so that I don't have to do any math, what are your macros per day, including calories, and your TDEE?
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06-16-2014, 11:47 AM #7
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06-16-2014, 12:05 PM #8
Um...I don't really know my macros per day, I was planning to get in the habit of following a 40/40/20 balance of protiens/carbs/good fats. I have no idea how many calories that would be but I know according to my TDEE I should be intaking around 3500 calories per day to reach my goal weight of 225.
My TDEE is about 3500
~3300-3700 range.
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06-16-2014, 12:13 PM #9
your TDEE (assuming a conservative, moderate activity level for weight lifters, unless you do a shit load of cardio) is 3046
you need per day
305 grams of protein
305 grams of carbs
68 grams of fat
this is just to break even, and assuming you actually have an 11% body fat
if you want this calculator I use all the time, all you do is record the quantity of what you eat, and it tells you how many more grams/calories you need to go by the end of the day.
this is what the summary page looks like:
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06-16-2014, 12:21 PM #10
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06-16-2014, 12:24 PM #11
PM not received
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06-16-2014, 12:25 PM #12
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06-16-2014, 12:28 PM #13
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06-16-2014, 12:30 PM #14
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