Back at it after injury and need diet help!

[MikeTheBuilder]

Hello Bro's and Gal's,

After 3 years of not working out due to groin tear, I'm back at it again. I started working out 4 weeks ago and feel f'n great again! Now, I need to get my diet in check. So, I hope someone can get me on the right track again..

I'm 28 y/o, 210, 6'3" 18% bodyfat. My day starts at 4:30 am and ends in and around 9-10pm. I work for myself as carpenter, so I feel that helped me stay in kind of decent shape.

Here is my diet, with a macro breakdown:

Calories- Carbs- Fat- Protein

Meal 1 4:30am
1 cup of oats in blender, w/ 1-scoop of protein (Designer Whey) in water.
400-56-30-28
4 hard boiled eggs, minus the yolk
100-0-0-12
Total:
500-56-30-40

Meal 2 8:30
1 can of tuna w/ 2 tablespoons of light mayo
230-0-2-26
1 Flax, oat bran & whole wheat flour pita bread
60-8-2-6
1/4 roasted almonds
180-5-16-6
Total:
470-12-20-38

Meal 3 11:30am
Same as meal 2
470-12-20-38

Meal 4 2:30pm
1 cup of spinich
90-9-0-6
85% Lean Ground Beef 5oz.
340-20-0-42

Meal 5 5:30pm
protein shake before and after workout
200-4-4-36

Meal 6 6:30-7
varies between chicken, steak, fish and always veggies.
guesstimate 300 calories 40

2280-104-74-234

My goals are to gain lean. Any input is greatly appreciated!

[fit4ever180]

Hello Bro's and Gal's,

After 3 years of not working out due to groin tear, I'm back at it again. I started working out 4 weeks ago and feel f'n great again! Now, I need to get my diet in check. So, I hope someone can get me on the right track again..

I'm 28 y/o, 210, 6'3" 18% bodyfat. My day starts at 4:30 am and ends in and around 9-10pm. I work for myself as carpenter, so I feel that helped me stay in kind of decent shape.

Here is my diet, with a macro breakdown:

Calories- Carbs- Fat- Protein

Meal 1 4:30am
1 cup of oats in blender, w/ 1-scoop of protein (Designer Whey) in water.
400-56-30-28you sure the fat macro is right here? seems way to high
4 hard boiled eggs, minus the yolk
100-0-0-12
Total:
500-56-30-40

Meal 2 8:30
1 can of tuna w/ 2 tablespoons of light mayo
230-0-2-26
1 Flax, oat bran & whole wheat flour pita bread
60-8-2-6
1/4 roasted almonds
180-5-16-6
Total:
470-12-20-38

Meal 3 11:30am
Same as meal 2
470-12-20-38

Meal 4 2:30pm
1 cup of spinich
90-9-0-6
85% Lean Ground Beef 5oz.
340-20-0-42

Meal 5 5:30pm
protein shake before and after workout
200-4-4-36

Meal 6 6:30-7
varies between chicken, steak, fish and always veggies.
guesstimate 300 calories 40you should try to be more accurate with your food amounts... i',m sure you realize there is a lot of variation in the amount of calories between similar portions of the foods you listed

2280-104-74-234

My goals are to gain lean. Any input is greatly appreciated!

The Harris-Benedict Formula has your BMR at 3134 calories per day roughly, so you are well under that... If you are feeling like you have sufficient energy to get through your workouts with eating so little food, then you may be alright, but I would bump up the calories to more like 2700 or so... What's your cardio routine look like?

[MikeTheBuilder]

Thanks for the reply, Fit4ever180.

I will go over my macros and diet plan and no I don't do any cardio.

[MikeTheBuilder]

Here is my diet, with a macro breakdown revised:

Calories- Carbs- Fat- Protein

Meal 1 4:30am
1 cup of oats in blender, w/ 1-scoop of protein (Designer Whey) in water.
400-56-12-28
4 hard boiled eggs, minus the yolk
100-0-0-12
Total:
500-56-30-40

Meal 2 8:30
1 can of tuna w/ 2 tablespoons of light mayo
230-0-2-26
1 Flax, oat bran & whole wheat flour pita bread
60-8-2-6
1/4 roasted almonds
180-5-16-6
Total:
470-12-20-38

Meal 3 11:30am
Same as meal 2
470-12-20-38

Meal 4 2:30pm
1 cup of spinich
90-9-0-6
85% Lean Ground Beef 5oz.
430-29-0-48

Meal 5 5:30pm
protein shake before and after workout
200-4-4-36

Meal 6 6:30-7
60z lean cut steak
320-0-4-52
1 sweet potato
115-27-0-2
1 cup of spinach
90-9-0-6
Total:
525-36-4-60

9:00pm
1/4 roasted almonds
180-5-16-6
2 tbl spoons of natural peanut butter
210-6-16-8
Total:
390-11-32-14
Cals - carbs - fats - protein

3075-151-110-274

I hope this revision is a little better. It's not easy writing out you daily meals with macro's involved. So I greatly appreciate anyone's time in helping me out! So, tear it apart, I'll take more advice.

[fit4ever180]

I'd throw in a carb source in meal 4 before your workout... I'd recommend 100g of sweet potato (116 cals, 0g fat, 0g protein, 27g carbs)

9:00pm
1/4 roasted almonds
180-5-16-6
2 tbl spoons of natural peanut butterdrop the almonds and add in 1 cup of ff cottage cheese or 1 scoop of casein powder
210-6-16-8
Total:
390-11-32-14

cardio 2-3 times per week for 30-45 min will help keep the fat off and promote muscle growth as well

your fat macro in meal 1 is still wrong as well

[MikeTheBuilder]

I'd throw in a carb source in meal 4 before your workout... I'd recommend 100g of sweet potato (116 cals, 0g fat, 0g protein, 27g carbs)
Very good point! Milos Sarcev, promotes this as well!

9:00pm
1/4 roasted almonds
180-5-16-6
2 tbl spoons of natural peanut butterdrop the almonds and add in 1 cup of ff cottage cheese or 1 scoop of casein powder
210-6-16-8
Total:
390-11-32-14
I hate cottage cheese and don't have any casein powder. Any other substitutes?

cardio 2-3 times per week for 30-45 min will help keep the fat off and promote muscle growth as well
I might incorporate this later to my workout, just want to see how well I do for three months, with this diet plan.

your fat macro in meal 1 is still wrong as well

7g of fat?

Once again, thank you for your help and advice!