Goal,
Gain LBM, swap out a few fat lbs for lean lbs, not expecting huge weight gains due to the calorie intake
I revamped my diet slightly to get closer to where I wasnt to be, Im sub about 200 cals from my tdee as I dont want a full out cutter and still would like enough cals to support current tissue and able to build more if need be.
Please critique
Macro split 40/40/20 ( tried to get that close to in each meal but in the end its pretty close)
It comes out to a little over 2,800 but daily i sneak in a few extra cals pretty easy with supps and and flax
7:00 serving protein carbs fat CALS
22g whey 1 22g(88c) 14g(56c) 5g(50c) 200
egg wo/ yolk 44g16c ea(64c) 0 .5g( 4c) 100
oats 1/4c 5g(20c) 27g(108c) 3g(27c) 150
fruit 1/4c (4 cal) 4g (12cal)
flax 2tab
TOTAL 176 176 81 500
9:15
99% ff G. Turkey 6oz 39g(156c) 0 3g(27c) 188
white rice 1 cup 4g(16c) 40g(160c) 3g(25c) 200
greens 1/2 cup 2g(8c) 5g(20c) 25
TOTAL 180 180 52 413
11:45
chicken breast 6 oz 34.5g(138c) 3.8g(33) 192
sweet potato med/L 2g(8c) 33g(132c) 140
TOTAL 146 132 33 332
2:30
22g whey 1.5 33(132C) 21g(84c) 7.5g(67.5c) 300
egg wo/ yolk 44g16c ea(64c) .5g( 4c) 100
flax 2tab
whole wheat bagl 1/2 5g(20c) 27g(108) 15.g(13c) 140
TOTAL 216 192 83 565
during workout
BCAA 5g
GLUTAMINE 5G
post workout
22g whey 1.5 33(132C) 21g(84c) 7.5g(67.5c) 300
BCAA 5g
fruit 1/4c (4 cal) 4g (12cal) 25
TOTAL 136 96 67.5 325
1 hour after
chicken breast 6oz 34.5g(138c) 3.8g(33) 192
green 1/2 cup 2g(8c) 5g(20c) 25
whole wheat bagl 1/2 5g(20c) 27g(108) 15.g(13c) 140
TOTAL 166 128 33 357
before bed
egg wo/ yolk 4 4g16c ea(64c) 0 .5g( 4c) 100
FF cottage cheese 1/4 cup 8g(32c) 2.5g(10c) .3(3cals) 38
Natural PB 2tb 8g(32c) 6g(24c) 16g(144) 190
TOTAL 128 34 151 328
287G /1148C 234.5G/938C 55G/500C 2,820
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