New diet

[Shsm]

Meal 1: Immediately Upon Waking

2 Large Eggs
Egg Substitue (Egg Whites) - 12 Tbsp.
Old Fashioned Rolled Oats - Dry - 1/2 cup
Blueberries - Frozen - 1/2 cup

431 Calories
11g F/42g C/38g P


Meal 2

Protein Shake (ON Gold Whey) - 1 scoop
Apple - Medium
Almonds - 14

350 Calories
14g F/32g C/28g P


Meal 3

Tuna Chunk Light In Water - 16 ounces
Whole Grain Brown Rice - 2 cups
Broccoli - 2 cups

760 Calories
6g F/70g C/90g P


Meal 4: Pre-Workout: 30 Minutes Before

Ezekial 4:9 Sesame Bread - 2 slices
Boneless, Skinless Chicken Breast - 8 ounces
Low Fat American Cheese - 2 slices
Banana - Medium
Almonds - 14

725 Calories
22g F/66g C/67g P


Meal 5: Post-Workout: Immediately Upon Finishing

Protein Shake (ON Hydrowhey) - 1 scoop
Vitargo S2 - 2 scoops

420 Calories
1g F/72g C/30g P


Meal 6: 1 Hour After Workout

Boneless, Skinless Chicken Breast - 8 ounces
Extra Virgin Olive Oil - 2 Tbsp.
Broccoli - 2 cups
Sweet Potato - 1 large

682 Calories
31g F/45g C/52g P


Meal 7: Immediately Before Bed

Protein Shake (ON Gold Casein) - 1 heaping scoop

120 Calories
1g F/3g C/24g P


Total

3614 Calories
100g F/330g C/329g P

[jpowell]

goals and stats?

or you just want us to look at your diet lol?

[Shsm]

goals and stats?

or you just want us to look at your diet lol?

Lol my bad man, I didn't mean to leave them out of the OP.

I'm 19 years old, 178 pounds as of yesterday, and I calipered myself a week ago at 12.5% body fat. I've been lifting ever since I turned 17 with a clean diet throughout. I started initially at 5'10 and 150 pounds at 10% body fat. I incorporate a cheat meal every Sunday with my buds such as pasta, pizza, or ribs in order to keep in my sanity.

My goal is to reach 185-190 pounds at the moment.

My TDEE is 2998.

[Lunk1]

Throw some oats in that post workout shake....

[jpowell]

your golden then, as lunk said oats in your shake. you shod have "all kindz a gains"

[Shsm]

your golden then, as lunk said oats in your shake. you shod have "all kindz a gains"

Awesome. Good deal, I'll research it, thank you!

[Lunk1]

I would also replace the before bed shake with some cottage cheese...real food is always better if available. Shakes should be for emergency and to supplement a real food diet.

I would also dump the cheese...nothing nutritious about it!

[Shsm]

I would also replace the before bed shake with some cottage cheese...real food is always better if available. Shakes should be for emergency and to supplement a real food diet.

Dairy breaks my skin out unfortunately. Trust me if it wasn't for the acne I would eat heaps of Greek yogurt and cottage cheese.

[gearbox]

I would also replace the before bed shake with some cottage cheese...real food is always better if available. Shakes should be for emergency and to supplement a real food diet.

I would also dump the cheese...nothing nutritious about it!

Looking at you go lunk! Nice

[gearbox]

I would also replace the before bed shake with some cottage cheese...real food is always better if available. Shakes should be for emergency and to supplement a real food diet.

I would also dump the cheese...nothing nutritious about it!

Looking at you go lunk! Nice

[Lunk1]

Looking at you go lunk! Nice

Hah...you know the old saying, "those who can't, teach " lol.