Would like suggestions on this diet.
I am 20 years old, 6 foot 180lbs looking to gain size obviously. Morning cardio is an excerise bike for 45-60mins. Mon/wed/fri. Workout for 60 mins 4 days a week. Mon-chest/tris, tues-back/bis, wed-legs, fri-shoulders/traps/delts.
goals are to reach 200lbs by March.
hope thats enough info. but heres my diet and heres a couple areas i have questions in. You see that my pre and post shakes are identical, and i am not taking any supps in them, which i want to change. Id like to know what i should put in those, and whether i should have oats in both like i do, in neither, or in one or the other. Suggestions as far as celltech, creatine, gluatime, flax etc..? also what about my last meal before bed, what should i avoid or eat more of? How do those macros look?
k thats all i can think of let me know if theres anymore info you need out of me.
*edit- i can also throw in a 12am meal before sleep if anyone thinks i need another real meal. also i love vegetables, what kinds should i toss in to which meals during the day?
*CARDIO*
10am
6egg whites + 2 whole eggs, 1 cup dry oatmeal, 2 cups skim milk
fat, carbs, protein - calories
16, 82, 60
12pm
10ozturkey or 6oz tuna, 2 slices whole wheat bread
8.5, 53.5, 61
2pm
8 hard boiled egg whites + having some of the yolk for my own sake
10, 2.5, 34.2
4pm
8oz chicken breast, 1 cup brown rice
7.5, 81.5, 51
6pm
1cup oatmeal, 2 scoops whey protien, 2 cups skim milk
8, 86, 74
*WORKOUT*
8pm
1cup oatmeal, 2 scoops whey protein, 2 cups skim milk
8, 86, 74
10pm
6oz lean beef or 8oz chicken, 1 cup brown rice
15, 68, 58
Calories from fat: 657
Calories from carbs: 1838
Calories from protein: 1648
Total: 4143
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