diet updated

[impackt22]

I am just looking to put on some lean muscle. I have been off the cycle for 12 weeks and want to maintain what I have. Plus put on a few lbs. I am 5'9" 180lbs 10% bf. Will this work?????


6:30am MEAL 1: 2 scoops protein
1 cup oatmeal
5g glutamine
10oz water

9:00am MEAL 2: 8 egg whites and grilled chicken omelet
1 tbsp natty PB

11:30am MEAL 3: 8oz chicken breast
1 sweet potatoe

12:00pm WORKOUT

1:00PM PWO:2 scoops protein / 80g dextrose

2:00pm MEAL 4: 2 scoops protein
1 sweet potatoe


4:00pm MEAL 5: 8oz turkey breast
1/4 cup almonds

4:30pm SECOND JOB 4:30-7:30

7:30pm MEAL 6: 8oz turkey breast
???????

10:00PM MEAL 7: 6 egg whites
1 egg
2 tablespoon natural PB
1 scoop protein
5g glutamine
8oz water

[Panzerfaust]

CAPS!

I am just looking to put on some lean muscle. I have been off the cycle for 12 weeks and want to maintain what I have. Plus put on a few lbs. I am 5'9" 180lbs 10% bf. Will this work?????


MEAL 1: 2 scoops protein
1 cup oatmeal
5g glutamine
10oz water GLUTAMINE IS UP TO YOU, OTHERWISE LOOKS GOOD!

MEAL 2: 8 egg whites and grilled chicken omelet
1 tbsp natty PB
OK!

MEAL 3: 8oz Chicken
1 tbsp natty PB
OK, BUT REMEMBER TO SWITCH IT UP SOME, TRY ANOTHER EFA

MEAL 4: 2 scoops protein
1 tbsp natty PB
USE FLAX HERE!

MEAL 5: 8 egg whites OR 1 ½ cans tuna
8oz sweet potato
PRO/CARB I ASSUME BECAUSE OF YOUR WORKOUT? HOW LONG TILL YOU WORKOUT? I WOULD MAKE IT PRO/FAT.

WORKOUT

PWO: 2 scoops protein / 80g dextrose
OK!

MEAL 6: 10oz lean meat
8oz Sweet potato
I WOULD USE SALMON OR CHICKEN.

MEAL 7: 6 egg whites
1 egg
2 tablespoon natural PB
1 scoop protein
5g glutamine
8oz water
IS THIS BEFORE BED? IF SO, NO FAT COTTAGE CHEESE WOULD WORK HERE.

This really needs some work, the way you have it laid out without times makes it difficult so that leaves me to guessing etc....

Way to much PB, mix your EFAs up, Almonds, Flax, Olive Oil....

Alot of eggs as well, thats up to you but a simple shake would work fine. Where are your greens? As in fiberous veggies, might wanna keep Ol' Toothless working right?

Might wanna re-read the stickie bro...and please post the time frame these meals will be consumed, that will help as well.

[impackt22]

I am just looking to put on some lean muscle. I have been off the cycle for 12 weeks and want to maintain what I have. Plus put on a few lbs. I am 5'9" 180lbs 10% bf. Will this work?????


6:30AM MEAL 1: 2 scoops protein
1 cup oatmeal
5g glutamine
10oz water

9AM MEAL 2: 8 egg whites and grilled chicken omelet
1 tbsp natty PB

12PM MEAL 3: 8oz Chicken
1 tbsp natty PB

2:30PM MEAL 4: 2 scoops protein
1 tbsp FLAX


5PM MEAL 5: 8 egg whites OR 1 ½ cans tuna
8oz sweet potato THIS MEAL IS AT 5PM AND i WORKOUT AT 6PM. I NEED CARBS OTHER WISE I AM STARVING!!!

6PM WORKOUT

7PM PWO: 2 scoops protein / 80g dextrose

8PM MEAL 6: 10oz lean meat
8oz Sweet potato

10:03PM MEAL 7: 6 egg whites
1 egg
2 tablespoon natural PB
1 scoop protein
5g glutamine
8oz water

THIS IS BEFORE BED.

[impackt22]

I changed my diet again since I got a second job.....please review for me!
thanks guys

[Panzerfaust]

Did you read my response? Where are your greens? Lay back on the Natty PB and mix up your EFA's.

Might wanna go with an apple in your 5pm, that is alot of food you are eating just an hour before the gym.

This is up to you, to me it does not sound good, but how are your results coming with it this way? Try an apple one week and see what that does....its all about mixing it up and changing things.

[Carguy]

Add some mayo to the turkey.

[impackt22]

I updated the original post.....take a look at that one.What meals should I throw some greens in?

[getbig888]

I throw my greens in for ppwo! but you can at any time of the day

[impackt22]

thanks....I am just so busy with 2 jobs to eat what i want

[slizzut]

Don't use salmon in PPWO. Contains too much fat.