Day 139 - Let's talk diet
by
, 12-12-2013 at 06:39 AM (374 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:
Stay safe!
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
~T