Diet

[ampz]

Using 40% kcal from protien, 30% from fats and 30% from carbs i came up with this


6AM

shake, 1/2 cup oats

250 kcal, 27g protien, 26g carbs, 2.5g fat

Workout

7am 1/2 cup oats, 3 eggs (whole)

410 kcal, 29g protien, 26g carbs, 17.5g fat

10am 112g chicken breast (no skin), 1/2 cup brown rice, peanuts

430 kcal, 37g protien, 39g carbs, 15g fat

12pm 1 can tuna, 1/2 cup rice, peanuts

485 kcal, 43.5 protien, 39g carbs, 16.5g fat

3 pm 1/2 cup oats 3 eggs (whole)

410 kcal, 29g protien, 29g carbs, 17.5g fat

6pm shake

110 kcal 22g protien


Total

2095 kcal, 187.5g protein, 159g carbs, 69g fat


I know its bad but i join the gym tomorrow morning i wanna at least try to eat correctly untill i get a really good diet for myself plz help

[InsaneInTheMembrane]

what are your stats?

You don't eat after 6pm?

[ampz]

I'm 5' 10" 180 lbs (sloppy). about 15% bf guessing maybe a lil more i have a gut but not noticable. my kcal needed needed to maintain weight is about 2622 according to the calc. using 40% protien 30% carb and 30% fat for kcal i come out to about 1048 kcal from protein, 786 kcal from fat and carbs. I'm looking to cut first till im happy then bulk with lean muscle and then maybe a year or so into my training look at some juice. Any suggestions you have about what im getting into bro would be greatly appreciated!

[ampz]

sure i could eat after 6pm but im going to be waking up at 6am and with this setup i would be already eating 6 meals. if u have any input on making this better for me bro i would be the 1st to listen trust me

[InsaneInTheMembrane]

hmmm, in your case try this (disclaimer: my take on this):

1. keep your cals at 2600+
2. eat clean (breakfast: eat one whole egg, 3 too many...take the remaining as whites approx. 4-5 whites)
3. add an extra protein/fat meal right before bed
4. workout 4x a week
5. wait 30min between first meal (6am)and workout(6:30am)...dont cut it too close
6. have a pwo shake at 7:30am and move all meals roughly one hour later so your 7am meal above it now at 8:15
7. A pwo shake plus a pre-bed meal will automatically add another 600 cals to your plan...see how easy that was!

see how you do after 4 weeks... maybe u could even up your cals or throw in some cardio...getting started is very hit and miss....but it's better to err on the side of having excess energy...if you are new to this, dont jump on the "cutting bandwagon" immediately....stabilize your eating and workout regimen for 2-3 months...worry about your BF then

[ampz]

Thanks alot bro!!!!