Results 1 to 2 of 2
  1. #1
    DangerDave's Avatar
    DangerDave is offline Associate Member
    Join Date
    Mar 2009
    Location
    SK
    Posts
    171

    Top/down diet critique needed pls

    Im 21, 171lbs, 5 ft 6 in, roughly 17% body fat. I ve worked out mr BMR : 2873. I do plan on increasing cardio substantially though. I train five days a week, been training for seven years so not new to the training. This is my bulking diet draft:

    Six sittings
    533cals per sitting
    40%pro, 40%carbs, 20%fat
    213cals proten, 213cals carbs, 107 fats
    53 pro, 53 carb, 12 fats

    Meal 1: (pro, carb, fat,)
    4 boiled eggs – 2 yolks (20,2,10)
    200g cup oats (5,45,4)
    Slow release protein shake (31,1,1)
    (56,48,16)

    Meal 2:
    One can tuna (46,2,2) salad (tomato, lettice, cucumber) with 1 tbs (30g) light mayo (0,3,8)
    200g potato (4,40,0)
    (50,45,10)

    Meal 3:
    170g lean beef (53,0,12)
    200g sweet potato (2,49,0)
    Veg (broc)
    (55,49,12)

    PWO:
    Double serving whey protein (48,2,4)
    2 bananas (2,56,2)
    (50,58,6)

    PPWO:
    150g chicken breast (48,0,9)
    200g brown rice (5,51,1)
    Veg (broc)
    (53,51,10)

    Meal 6:
    170g lean beef (53,0,12)
    200g brown rice (5,51,1)
    (58,51,13)

    Before bed: (just extra)
    Slow release protein shake (31,1,1)
    (31,1,1)

    Total: pro = 353g, carb = 303g, fat = 68g
    Pro = 1412cal, carb = 1212cal ,fat = 612cal
    Total cal = 3236cals

    I would like to gain mass without too much fat. Think Im on the right track but pls critique where needed.

  2. #2
    D7M's Avatar
    D7M
    D7M is offline AR-Elite Hall of Famer (RETIRED)
    Join Date
    Jun 2005
    Location
    Scylla and Charybdis
    Posts
    15,474
    Blog Entries
    1
    diet looks pretty decent.

    no offense, but why are you bulking at 17%bf?

    Personally, I'd cut up first, then add the lean muscle.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •