Diet & Nutrition Help

[Drakeman]

I am looking for advise on my diet. I am 5’10, weigh a 170 and have 16%bf. My goal is to gain lean mass and reduce my BF. Since I don’t like fish I eat mostly chicken. Here is a idea of what I consume in a average day.

6:30 Pre workout- 3 egg whites and 1 cup of oats

9:00 Post workout – Protein shack

10:30 – 1 cup of oats and 1 apple

12:00 – two chicken breast, ½ cup of vegtables, ½ rice

2:00 – Protein shack and granola bar

5:00 – Two chicken breast, large sweet potato and ½ broccoli

7:00 – Oats, fruit or some type of ceral

I also, take the following supps daily, zinc, DHEA, B12, Vitamin D & C, Milk Thistle. I work out with a trainer 4 times a week.

Any help or suggestions is appreciated.

[Tron3219]

I am looking for advise on my diet. I am 5’10, weigh a 170 and have 16%bf. My goal is to gain lean mass and reduce my BF. Since I don’t like fish I eat mostly chicken. Here is a idea of what I consume in a average day.

6:30 Pre workout- 3 egg whites and 1 cup of oats

9:00 Post workout – Protein shack

10:30 – 1 cup of oats and 1 apple

12:00 – two chicken breast, ½ cup of vegtables, ½ rice

2:00 – Protein shack and granola bar

5:00 – Two chicken breast, large sweet potato and ½ broccoli

7:00 – Oats, fruit or some type of ceral

I also, take the following supps daily, zinc, DHEA, B12, Vitamin D & C, Milk Thistle. I work out with a trainer 4 times a week.

Any help or suggestions is appreciated.

Well, first off, do u know what ur tdee vs. actual caloric intake is? If not, that's the first place to start. Also, you don't have a bad base to start with (providing the bf% u gave is correct), but gaining mass and loosing fat is what's called a recomp and quite the difficult challenge. You may be able to achieve this during the initial period of a couple months if u just started working out (kinda, you'll actually just "pump up" your existing flat muscles. But it would be my advise to choose a goal (cutting or bulking) and stick to that till you reach that goal. Which do u want more, to get bigger or loose body fat?

[Drakeman]

I guess I would say gain muscle, get bigger. I am currently working out 4 times a week with a trainer (past four month), prior to that working out without a trainer 3 times a week for six months.

[Drakeman]

My calorie intake is roughly 2400. I dont know what tdee is. I am also on HRT. If that help.

[-KJ-]

I guess I would say gain muscle, get bigger. I am currently working out 4 times a week with a trainer (past four month), prior to that working out without a trainer 3 times a week for six months.

Hey bro.. I'd suggest dropping your bf a little to about 10-12%

And bulk from there. In the long run I think you'd be much happier with results.
Bulking at 16% will make u bigger but also gain a little fat too.

[Drakeman]

Ok, what suggestions do you have on my diet listed above?

Thanks,

[-KJ-]

Ok, what suggestions do you have on my diet listed above?

Thanks,

Well do you plan on cutting then bulking or what is your plan?

It's your decision at the end of the day but I just feel cutting first it will make it easier to cut when your bulk is done.

[Drakeman]

I would agree on the cutting the BF down and then building from there.

[Tron3219]

I am looking for advise on my diet. I am 5’10, weigh a 170 and have 16%bf. My goal is to gain lean mass and reduce my BF. Since I don’t like fish I eat mostly chicken. Here is a idea of what I consume in a average day.

6:30 Pre workout- 3 egg whites and 1 cup of oats

9:00 Post workout – Protein shack

10:30 – 1 cup of oats and 1 apple

12:00 – two chicken breast, ½ cup of vegtables, ½ rice

2:00 – Protein shack and granola bar

5:00 – Two chicken breast, large sweet potato and ½ broccoli

7:00 – Oats, fruit or some type of ceral

I also, take the following supps daily, zinc, DHEA, B12, Vitamin D & C, Milk Thistle. I work out with a trainer 4 times a week.

Any help or suggestions is appreciated.

Incorporate carbs into your post workout, you need the insulin spike to help get the amino acids from the protein to your muscles. And try to eliminate all other carbs from your other meals. Get your daily carb intake during ur pre/post workout. You are eating ALOT of carbs. You really need to figure out your tdee (total daily energy expenditure). Yours is roughly 2765 depending in ur activity level. You should learn how to get this number as it will change frequently. You can do so in the stickies.

You want to use a 40/40/20 split for ur macros. Meaning 40% protein, 40% carbs and 20% fat. So grams of protein =(2765 x .40)/4
= 276.5 G protein

It's divided by 4 because there are 4 calories in each gram of protein and carbs, thus grams of protein equal to grams of carbs. There are 9 calories in a gram if fat, so 2765 x .20 divided by 9 equals 61.4

So u need
276.5 G protein
276.5 g carbs
61.4 g fat

Now those numbers are figured on ur current level to maintain weight. To add muscle you add 500 cals, to drop fat, subtract 500 cals. You will get different numbers for ur daily macro intake.

[Drakeman]

Thank you for the advice. I will find out my tdee and modify my diet.

[-KJ-]

Thank you for the advice. I will find out my tdee and modify my diet.

Looks like tron sorted you out
But keep in min the cutting first..
Good luck bro

[Drakeman]

Thanks, alot of good info in the forum I can download to assemble a diet plan.