Diet help

[srebrenica]

18 years old
5'10
172 lbs used be 193 lbs i stopped eating right and wight lifting this is the diet i had when i was lifting
current bf 13bf
MY goal is to 205 lbs 10 bf i wanna stay away from steroids
current photo of me any advice would help



My Bmr:1906.69
Meal: 1
i chicken breast
1 cup oats
500 cals,56g protein,54g carbs,6g fat

Meal: 2
1 chicken breast
3 pieces ezekiel bread
500 cals. 56g protein, 54g carbs, 7g fat

Meal 3:
1 chicken breast
1 cup oats
500 cals, 56 protein, 54g carbs,7g fat

Meal:4
1 chicken breast
1 cup oats
500 cals, 56g protein, 54g carbs, 7g fat

Meal: 5 PWO
scoop whey i want replace?
1 cup f/f cottage cheese
1 large banana
499 cals 54.5g protein, 63.8g, 5g fat

Meal: 6 PPWO
i chicken breast
1 cup oats
500 cals, 56g protein, 54g carbs, 7g faT

Meal:7
6oz top sirloin
1/2 cup oats
461 cals, 56.9g protein, 27g carbs, 12.8g fat

Meal:8
1 cup f/f cc
2 TB PB
333cals, 30g protein, 7.7carbs 19g fat

Total 3,793 cals, 432.4g protein, 377.5g carbs 66.1g fat

[srebrenica]

i upper body is much bigger than my legs because when i started lifting at 16 i stuipd only worked upper

[eatrainrest]

good choice staying away from AAS, ill give you a alight critique, this is eating a sihtload over your BMR , is this your current diet if so you have a fast metabolism

[eatrainrest]

18 years old
5'10
172 lbs used be 193 lbs i stopped eating right and wight lifting this is the diet i had when i was lifting
current bf 13bf
MY goal is to 205 lbs 10 bf i wanna stay away from steroids
current photo of me any advice would help



My Bmr:1906.69
Meal: 1
i chicken breast
1 cup oats
500 cals,56g protein,54g carbs,6g fat

Meal: 2
1 chicken breast
3 pieces ezekiel bread

500 cals. 56g protein, 54g carbs, 7g fat

Meal 3:
1 chicken breast
1 cup oats
rotate your protein sources bro, you may get a food allergy
500 cals, 56 protein, 54g carbs,7g fat

Meal:4
1 chicken breastdefinately rotate diff protein source every meal or so..and carb sources too its repetive meals
1 cup oats
500 cals, 56g protein, 54g carbs, 7g fat

Meal: 5 PWO
scoop whey i want replace?
1 cup f/f cottage cheese
1 large banana
i dont liek this. do 2:1 carb to protein and just the whey. use waxy maize startch if your having a refeed meal 1 hour later.
499 cals 54.5g protein, 63.8g, 5g fat

Meal: 6 PPWO
i chicken breast
1 cup oats
switch it up brown rice, sweet potato, fish, beef, turkey, egg whites, anything
500 cals, 56g protein, 54g carbs, 7g faT

Meal:7
6oz top sirloin
1/2 cup oats
.........
461 cals, 56.9g protein, 27g carbs, 12.8g fat

Meal:8
1 cup f/f cc
2 TB PB
there are better sources of casein eatiher eat the 6 oz steak here and swap or supplement wiht a casein shake
333cals, 30g protein, 7.7carbs 19g fat

Total 3,793 cals, 432.4g protein, 377.5g carbs 66.1g fat

i mean the food sources are way to repetive. i hope you have a fast metabolism ebcause tahts alot of carbs. way too muhc protein for your weight. try close to a 40/40/20-being fats. if you arent eating nearly this much you will gain fast rapid fat weight.

[srebrenica]

i need little help i changed the protein and i dont want to take kind of shake i want to replace with real food
Meal: 1
i chicken breast
1 cup oats


Meal: 2
1 fish
3 pieces ezekiel bread
500 cals. 56g protein, 54g carbs, 7g fat

Meal 3:
1 chicken breast
1 cup oats
500 cals, 56 protein, 54g carbs,7g fat

Meal:4
1 fish
1 cup oats
500 cals, 56g protein, 54g carbs, 7g fat

Meal: 5 PWO
i chicken breast
1 cup f/f cottage cheese
1 large banana
i dont liek this. do 2:1 carb to protein and just the whey. use waxy maize startch if your having a refeed meal 1 hour later.
499 cals 54.5g protein, 63.8g, 5g fat

Meal: 6 PPWO
i fish
1 cup oats
switch it up brown rice, sweet potato, fish, beef, turkey, egg whites, anything
500 cals, 56g protein, 54g carbs, 7g faT

Meal:7 i want stay from shakes i want real food
6oz top sirloin
1/2 cup oats
.........
461 cals, 56.9g protein, 27g carbs, 12.8g fat

Meal:8
1 cup f/f cc
2 TB PB
there are better sources of casein eatiher eat the 6 oz steak here and swap or supplement wiht a casein shake
333cals, 30g protein, 7.7carbs 19g fat

[eatrainrest]

thats a poor PWO choice

[srebrenica]

any ideas of changing it how bad do i look for 18 year old i gotta go ima get on tmrw

[srebrenica]

? any ideas from any other people