OK, so I have been cutting for around 8 weeks now and have got great results. I'm at around 12-13% bf now and am ready imo to start a clean bulk. Have a look at my diet below and please give me some suggestions... i need to up the cals, and am thinking of doing with with some more fats (udo's oil i just bought) and more carbs!
This is the most refined my diet has been ever in my life, but i need some fine tweaking!
My goals are to maintain body fat (or at least control within a 1-3% variance) and bulk in a lean way (not a dirty bulk).
Im training natural atm, and plan to keep it that way until i feel like my diet is not getting me any further... a few years though still!
Stats:
22 years old
6 foot
191 pounds, 87kg
13% bf
TDEE = 3100 cals
Training 5 Days
Cardio 3 Days
Meal 1 - 6:00am
1 cup oats (26g Pro, 103g Carb, 10g Fat, , 606 Cal)
1 scoop of whey (30g Pro, 0g Carb, 1g Fat, 129 Cal)
1 tablespoon of peanut butter (4g pro, 3g carb, 8g fat, 100 Cal)
Pro: 60g | Carb: 106g | Fat: 19g Total kcal: 835
Meal 2 - 9:00am
200g of steak (55g Pro, 22g Fat, 418 Cal)
1 cups green veggies (10g Carb, 2g Pro, 48 Cal)
½ cup of basmati rice (5 Pro, 45 Carb, 4 Fat, 236 Cal)
Pro: 70g | Carb: 47g | Fat: 26g Total kcal: 702
Meal 3 – 1:00pm
200 grams steamed chicken breast (61g Pro, 7g Fat, 307 Cal)
1 cup of sweet potato (YAMS) (4g Pro, 29g Carb, 18g, 132 Cal)
½ cup of basmati rice (5 Pro, 45 Carb, 4 Fat, 236 Cal)
Pro: 70g | Carb: 74g | Fat: 11g Total kcal: 675
Meal 4 - 4:00pm
2 cans of 100g tuna in springwater (50g Pro, 2.6g Fat, 223 Cal)
1 cups green veggies (10g Carb, 2g Pro, 48 Cal)
Pro: 52g | Carb: 10g | Fat: 2.6g Total kcal: 272
WORKOUT – 6:00pm
Meal 5 – 7:30pm
PWO Shake (30g Pro, 0g Carb, 1g Fat, 129 Cal)
Meal 6 – 8:00pm
200 grams steamed chicken breast (61g Pro, 7g Fat, 307 Cal)
1 cup of sweet potato (YAMS) (4g Pro, 29g Carb, 18g, 132 Cal)
Pro: 65g | Carb: 29g | Fat: 7g Total kcal: 439
Meal 7 – 10:00pm
Protein Shake (30g Pro, 1g Fat, 210 Cal)
Pro: 30g | Carb: 0 | Fat: 1g Total kcal: 129
Grand total
Pro: 377g (47%) | Carb: 266g (33%)| Fat: 67g (20%)
Total Kcal = 3175
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