Diet examination

[mmmnnn1316]

Hey everyone,

30 years old 225lb ~17% BF. Looking to add on some size and strength. I work as a cop and can't get all my meals in at work all the time so here's what I'm looking a so far

Meal 1: two whole eggs, 1 cup of egg whites, 1 banana

Workout

Meal 2: protein shake and apple

Meal 3: chicken breast and 1/2 cup brown rice

Meal 4: eye of the round steak and orange

Meal 5: protein shake and banana (If I have time)

Meal 6: chicken breast and brown rice

Meal 7: 100g of raw almonds

Let me know what you guys think

[RaginCajun]

How about add all that up so we can critique more.

From first look, prob not enough food

[i_SLAM_cougars]

Hey everyone,

30 years old 225lb ~17% BF. Looking to add on some size and strength. I work as a cop and can't get all my meals in at work all the time so here's what I'm looking a so far

Meal 1: two whole eggs, 1 cup of egg whites, 1 banana

Workout

Meal 2: protein shake and apple

Meal 3: chicken breast and 1/2 cup brown rice

Meal 4: eye of the round steak and orange

Meal 5: protein shake and banana (If I have time)

Meal 6: chicken breast and brown rice

Meal 7: 100g of raw almonds

Let me know what you guys think

Thats like 3 meals. Maybe 4. More food

[ryanfisher]

Calculate Your Basal Metabolism Rate Before Riding Your Diet



Mifflin St Jeor

TDEE HOMENS: (10 X peso em kg) + (6,25 X altura em cm) - (5 x idade em anos) + 5


Owen et al : 879 + (10,2 X Peso em kg)


Cálculo do TDEE


Sendentary
TDEE X 1,2

Indivíduo que pratica pouca ou nenhuma atividade durante o dia TDEE

levemente ativo
TDEE X 1.375

Pratica exercício físico 3 vezes por semana TDEE


ativo
moderado X 1,55

Atividade física 3 a 5 vezes por semana EQM


muito ativo
TDEE X 1.725

Indivíduo que pratica atividade física 5 a 6 vezes por semana



TDEE extra ativo X 1,9

Atividade física 2 vezes ao dia durante a semana



.


Depois de multiplicar seu TDEE pelo seu fator de atividade, basta adicionar 500 calorias para ganhar peso. E se você quiser perder peso, corte 500 kcal e assim por diante.