my diet

[mr.a]

Trying to do a lean bulk, carbs may be a little low but i will ad some more them depends how i feel. Here it is

Meal 1: 130g natural yoghurt
100g oats
30g whey
400ml low lactose milk
100g fresh cheese
Total: 836kcal P:67g H:104g F:11.6g

Meal 2: 170g tuna
90g Brown? bread
Total: 426kcal P:54g H: 35g F:5g

Meal 3: 210g chicken breast
100g broccoli
Total: 278kcal P:50g H: 6g F:8g

Meal 4: 170g Tuna
150g sweet potato
Total:418kcal P:48g H:43g F:3g

Meal 5 Pre workout: 85g Oats
30g whey
400ml low lactose milk
Total:575kcal P:48g H:73g F:8g

Meal 6 after workout: 60g whey
60g maltodextrine
Total:457kcal P:48g H:57g F:5g

Meal 7: 200g Brocooli
100g Fish
Total:180kcal P:27g H:13g F:3g

Meal 8: 30g Caseinate
200ml low lactose milk
Total:175kcal P:33g H:10g F: 1g

TOTAL: 3347kcal P:376g H:343g F:46g

I think meal 7 needs a little more protein, open to suggestions

[FireGuy]

You need to list your stats if you want some feedback.

[mr.a]

You need to list your stats if you want some feedback.

You are correct sorry. 5´7 ~185 and 11/12% bf

[FireGuy]

With your LBM at 164lbs I would not be adding anymore calories unless you are doing a whole lot of cardio. The calories listed should be plenty for adding quality muscle and if anything may be on the high side.

[mr.a]

You are probably right cals may be a little high, i am not doing much cardio... i will see how i feel and my body reacts. Appreciate your help

[FireGuy]

Anytime, I would just watch the BF levels and if they start to increase more than you want add in some cardio or drop 200 calories and see what that does.

[Phate]

Trying to do a lean bulk, carbs may be a little low but i will ad some more them depends how i feel. Here it is

Meal 1: 130g natural yoghurt
100g oats
30g whey
400ml low lactose milk
100g fresh cheese
Total: 836kcal P:67g H:104g F:11.6g
i would just go with oats here for a good starchy complex carb in the morning, the yougurt i don't personally like, i would cut out the cheese and add some egg whites to keep the protein high, drop some of the carbs out of here and incorporate them into another meal, no need for such a high calorie meal then dropping the cals on other meals, keep the amounts consistent
Meal 2: 170g tuna
90g Brown? bread
Total: 426kcal P:54g H: 35g F:5g
good, is the bread wholewheat?
Meal 3: 210g chicken breast
100g broccoli
Total: 278kcal P:50g H: 6g F:8g
good
Meal 4: 170g Tuna
150g sweet potato
Total:418kcal P:48g H:43g F:3g
good
Meal 5 Pre workout: 85g Oats
30g whey
400ml low lactose milk
Total:575kcal P:48g H:73g F:8g
little high on the carbs for me here, but that's JMO
Meal 6 after workout: 60g whey
60g maltodextrine
Total:457kcal P:48g H:57g F:5g
again, i don't like using simple sugars after the workout, i would do with a good complex carbs source
Meal 7: 200g Brocooli
100g Fish
Total:180kcal P:27g H:13g F:3g

Meal 8: 30g Caseinate
200ml low lactose milk
Total:175kcal P:33g H:10g F: 1g
i would up the protein on this last meal to 50 or so
TOTAL: 3347kcal P:376g H:343g F:46g

I think meal 7 needs a little more protein, open to suggestions

bold, overall a good base diet

[mr.a]

Thank you FireGuy1 and Phate for your feedback.

Phate: you are right in meal 1 i will remove the yoghurt and low the oats to 85g, i will not include egg whites because i just can´t eat them anymore, too tired of them, and the fresh cheese is a good source of caseinate.
In meal 2 the bread is wholewheat i wrote brown because i didin´t remember the name .
I will reduce the carbs in pre workout meal to 55/60g. In Post workout meal i always use simple sugars, been using them for a couple of years, and it always been good to me. I will include 100g of fresh cheese in the last meal.
Calories should be a little lower now, appreciate your help is always good to hear other opinions to get all details right

[Phate]

Thank you FireGuy1 and Phate for your feedback.

Phate: you are right in meal 1 i will remove the yoghurt and low the oats to 85g, i will not include egg whites because i just can´t eat them anymore, too tired of them, and the fresh cheese is a good source of caseinate.
just get pasteurized egg whites and drink them, they have no taste, the cheese i don't like just because of the fat in it
In meal 2 the bread is wholewheat i wrote brown because i didin´t remember the name .
I will reduce the carbs in pre workout meal to 55/60g. In Post workout meal i always use simple sugars, been using them for a couple of years, and it always been good to me. I will include 100g of fresh cheese in the last meal.
Calories should be a little lower now, appreciate your help is always good to hear other opinions to get all details right

bold

[mr.a]

Thanks Phate, will look for it