Originally Posted by
Tigershark
Here is a diet I worked on tonight while at work. I know it needs some help and my brain is friend right now trying to figue out a way to add more calories. As I said in another thread, I just do not want to screw this cycle up when I start. I also want to say thank you to everyone who has helped me out on this board with all of my questions. I would be lost without your guidance. Trying to go for a lean bulk. I want to add muscle and strip away what is left of the fat so I have some cut to me. Also I work 3rd shift which is why the times are how they are.
Here are my stats again:
5'11''
189 lbs.
15% bf
age 37
Wake up 4pm and do cardio on empty stomache.
First meal 5 pm
½ cup oatmeal with ½ cup of skim milk
190 Cal 5g Pro 3g Fat 27g Carb
double the oatmeal
Banana 121 Cal 1.5g Pro 31g Carb .5g Fat
4 eggs whites and 1 whole egg 188 Cal 24g Pro 1g Carb
double the eggs
1 slice Ezekial toast 80 Cal 4g Pro 15g Carb .5g Fat
Total 579 Calories 34.5g Protien 44g Carbs 5g Fat
Workout 6pm
PWO workout meal 7pm
Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
double
Banana 121 Cal 1.5g Pro 31g Carb .5g Fat
double
½ cup oatmeal with ½ cup of skim milk
190 Cal 5g Pro 3g Fat 27g Carb
Toatal 421 Calories 29.5g Protien 60g Carbs 5g Fat
in between your PWO and the 9pm meal have another meal if 50g of protein and 50-60g of carbs
Second meal 9pm
Tbs organic Peanut butter 90 Cal 8g Pro 7g Carb 8g Fat
Cottage cheese ½ cup 62 Cal 13g Pro 5g Carb 1g fat
Tuna fish 1 can 120 Cal 26g Pro
Garden salad no dressing 55 Cal 20g Carb
Avocado 161 Cal 2g Pro 17g Carb 15g Fat
Banana 121 Cal 1.5g Pro 31g Carb .5g Fat
Total: 609 Calories 65.5g Protein 80g Carbs 24.5g Fat
this meal is fine, i personally would mix the avocado, salad, and tuna together with some boiled eggs and ginger dressing, just a changeup suggestion
Snack 1 11pm
2 Baby conch 100 Cal 24g Pro 10g Carb 10g Fat
Cottage cheese ½ cup 62 Cal 13g Pro 5g Carb 1g fat
Total 162 Calories 23g Protien 15g Carb 11g Fat
double the conch or cheese
Third meal 1am:
1 cup Steamed vegetables 16 Cal .9g Pro 3g Carb .5g Fat
1 cup turkey 220 Cal 32g Pro 9g Fat
Baked sweet potato 118 Cal 2.1g Pro 32 Carbs 1g Fat
Garden salad no dressing 55 Cal 20g Carb
Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
Total 519 Calories 58g Pro 57g Carbs 3g Fat
cut the shake, double the turkey or add some boiled eggs to your salad
Snack 2 3am
2 Baby conch 100 Cal 24g Pro 10g Carb 10g Fat
Cottage cheese ½ cup 62 Cal 13g Pro 5g Carb 1g fat
Total 162 Calories 23g Protien 15g Carb 11g Fat
same as above
Fourth meal 5am
Steak flank broiled 8 oz 384 Cal 44g Pro 22g Fat
Garden salad no dressing 55 Cal 20g Carb
Tuna fish 1 can 120 Cal 26g Pro
Total 559 Calories 70g Protien 20g Carbs 22g Fat
i like this meal
Before bed 7am
Cottage cheese ½ cup 62 Cal 13g Pro 5g Carb 1g fat
Protein drink 110 Cal 23g Pro 2g Carb 1.5g Fat
Total 172 Calories 36g Protien 7g Carbs 2.5g Fat
unless the protein is casein it won't be very useful here, get some casein powder and make a shake with peanut butter or eat some steak and cottage cheese and veges
Total 3183 Calories 339.5g Protien 298g Carbs 82.5g Fat
