need your two cents

stats:
21 y/o
165lb
5'7
bf 12-15%
goals: strength and mass gain (hit 176lb)


this is my diet while on cycle, tell me what you guys think:

Meal 1: 1 cup oats + protein shake (60g protein)

Meal 2: 1 can tuna + 2 slices brown bread (32g protein)

Meal 3: Rice/pasta + 7oz of beef/lamb/fish/chicken (50g protein)

Meal 4: 7oz beef/lamb/fish/chicken + nuts (50g protein)

workout

Meal 5: Protein shake (post w/out) (50g protein)

Meal 6: Rice/pasta + 7oz beef/lamb/fish/chicken (50g protein)

Meal 7: Half cup cottage cheese + 1tbsp peanut butter + 1 cup milk (20g protein)

* this amounts to about 320g protein per day. i play around with the amount of carbs i need based on how much weight i seem to be gaining, so no real issues gaining weight.

havent included amount of carbs cause i consume, i generally base it how much weight im gaining.

also cant stand egg whites, hence their exclusion, but might try pasteurized egg whites if u guys insist on egg whites.

havent included fibre intake, i just have it throughout the day.

tell me what you guys think :)

need to include macros for every meal, your stats and goals

edited

macros as in carbs, fat, and protein. what is BMR? your BF% is too broad of a range

Quote:

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Originally Posted by gamemania

stats:
21 y/o
165lb
5'7
bf 12-15%
goals: strength and mass gain (hit 176lb)


this is my diet while on cycle, tell me what you guys think:

Meal 1: 1 cup oats + protein shake (60g protein)

Meal 2: 1 can tuna + 2 slices brown bread (32g protein)

Meal 3: Rice/pasta + 7oz of beef/lamb/fish/chicken (50g protein)

Meal 4: 7oz beef/lamb/fish/chicken + nuts (50g protein)

workout

Meal 5: Protein shake (post w/out) (50g protein)

Meal 6: Rice/pasta + 7oz beef/lamb/fish/chicken (50g protein)

Meal 7: Half cup cottage cheese + 1tbsp peanut butter + 1 cup milk (20g protein)

* this amounts to about 320g protein per day. i play around with the amount of carbs i need based on how much weight i seem to be gaining, so no real issues gaining weight.

havent included amount of carbs cause i consume, i generally base it how much weight im gaining.

also cant stand egg whites, hence their exclusion, but might try pasteurized egg whites if u guys insist on egg whites.

havent included fibre intake, i just have it throughout the day.

tell me what you guys think :)

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Write down calories and carbs too. I would have a carb meal before work out and have the pro/fat meal at another time. Don´t just have a protein shake after work out. You need at least twice as much carbs with your protein shake. Just have cottage cheese and peanut butter or nuts for your last meal.

2c

http://armswideopen.files.wordpress....ents_small.jpg

Quote:

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Originally Posted by amcon

2c

http://armswideopen.files.wordpress....ents_small.jpg

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LOL they should change it to in Weed we trust.