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An honest journey

Day 139 - Let's talk diet

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by , 12-12-2013 at 06:39 AM (373 Views)
Hi guys,

After I started my maintenance a few weeks back I have gained fat. I am now increasing muscle mass like nothing I have seen before but I am also adding fat and had to evaluate why that is. It is simple, I reduced meals from 6 during cutting to 4 during maintenance and this have made me hungry. I have now completely remade my diet and also cut 200kcal/day to see if I can backtrack on the fat gain I have had.

It is funny what one learns. If someone told me 18 months ago that diet was this big part of increasing muscle size I would have laughed in their face. I started to eat more and (of the right things) and my strength in the gym is through the roof. Looking back at my approach that I had I was a bit naive but 18 months of reading and reading and, did I say reading, and listening to people have made a huge difference.

Today I feel confident I am on the right path and it is showing in the gym. Apparently I had to make a few mistakes to learn what I should be doing, people telling me was not enough.

Here is my new diet:

Breakfast Amount Calories Carbohydrates Protein Fat
Egg 2 140 2 12 8
Egg White 4 68 0.8 14.4 0.4
Rolled Oats 25 87.25 14.75 3.25 1.75
Subtotal 295.25 17.55 29.65 10.15
Snack
Peanut butter 1 95 3.5 3.5 8
Babybel Light 4 168 0.4 20 9.6
Prezel 25 95.25 19.75 2.25 1
Subtotal 358.25 23.65 25.75 18.6
Lunch
Chicken 80 88 0 18.4 0.8
Mayonnaise 40 290.8 0.4 0.4 32
Cheese 50 171 1 11 13.5
Lettuce 70 11.9 2.31 0.84 0.21
Peppers 80 20.8 5.04 0.8 0.24
Cucumbers 40 6 1.44 0.28 0.04
Subtotal 588.5 10.19 31.72 46.79
Dinner
Broccoli 150 52.5 10.8 3.6 0.6
Cheese 45 153.9 0.9 9.9 12.15
Salmon 250 492.5 0 47.5 35
Subtotal 698.9 11.7 61 47.75
PW Shake
Whey 37 145.41 2.22 2.516 30.34
Taurine 5 0 0 0 0
Creatine 10 0 0 0 0
Milk 100 65 5 3 4
Subtotal 210.41 7.22 5.516 34.34
Snack
Halloumi Cheese 2 250 2 18 20
Subtotal 250 2 18 20
Total 2401.31 72.31 171.636 177.63 421.576
Stay safe!
~T
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