First off thanks in advance to you guys for taking the time to answer questions. I've been reading the site for several months and there's a ton of great people here.
My Stats:
27 years old
180 lbs 5'9" tall
approx. 16-18%bf
training for 10 years, last 3 consistently
Never done any AAS
The last year or so I've been slowly bulking, going from 170lbs to 185 lbs. I've never tried to bulk in the past due to weight class issues in sports. I'd like to stay around 180-185 lbs but with lower bf% Here's the diet I've been following for a few weeks now. I know it needs work so whatever suggestions you have would be greatly appreciated.
Meal 1: 52g protein shake
1/2c oats
Total: 57g protein
31g carb
6.5g fat
400 calories
Coffee: 30 calories
8g carb
Meal 2: 6oz Chicken
1c spinach
2 tbsp lite dressing
Total: 36g protein
8g carb
5g fat
222 calories
Meal 3: 6oz Chicken
1/2c Brown Rice
Total: 40g protein
24g carb
3.1g fat
296 calories
Meal 4: Tuna pouch w/mayo
Total: 39g protein
3g carb
3.5g fat
200 calories
Snack: Greek yogurt & Almonds
Total: 20g protein
25g carb
16g fat
310 calories
Snack: Clif builder bar
Total: 20g protein
30g carb
8g fat
270 calories
Supplements: 6 ***** 3 fish oil
7.5g fat
150 calories
2 flax seed oil
2g fat
20 calories
Total
Protein: 211g
carb: 128g
fat: 52g
calories: 1,868
I usually eat the snacks after meals 2 and 3. I don't always eat these exact meals but substitute others with similar profiles.
Thanks.
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