Originally Posted by
Forbidden16
Stats:
Age:21
Height: 5'8"
Weight: 155 lbs (70.45kg)
BF: 10%-11% Max
Estimated Base BMR: 1736 Calories.
Estimated TDEE: 2691 Calories.
Goal calories (Lean Weight Gain): 3000
Training Experience: 1 year + 8 months
Cycle Experience: None yet.
Meal 1. 9:30AM
3/4 cup Oats 7g(P) - 42g(C) - 3g(F) - 225cals
2cup skim milk 16g(P)- 24g(C) - 0g(F) - 160cals
.5oz peanuts 3g(P) - 3g(C) - 7g(F) - 80cals
1 scoop whey 24g(P)- 4g(C) - 1g(F) - 120cals
I'd drop the whey, peanuts and skim milk here. Go with 2 whole eggs and 6-8 whites. I guess you can keep they whey if you're looking for a quick 'shot' of protein, but don't make it your only source other than PWO
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Total: 50g(P)- 73g(C) - 11g(F)- 591 cals
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Supplements:
- Multivitamin
- 750mg(EPA/DHA) Omega 3
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Meal 2. 1:00PM
Tuna in water can 22g(P)- 0g(C) - 2g(F) - 115 cals
1 Cup Brown Rice 5g (P)- 45g(C)- 1g(F) - 220cals
1oz beans or grains 2g (P)- 8g(C) - 1g(F) - 50cals
I'd drop the beans/grains - no need for 2 carb sources here
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Total: 29g(P)- 53g(C)- 4g(F) - 385cals
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Meal 3. 4:30PM
4oz Chicken Breast 24g(P)- 0g(C) - 2g(F) - 125 cals
1 Cup Brown Rice 5g (P)- 45g(C)- 1g(F) - 220cals
1oz red kidney beans 2g (P)- 8g(C) - 1g(F) - 50cals
Same as above
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Total: 31g(P)- 53g(C)- 4g(F) - 395cals
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Supplements:
- 750mg(EPA/DHA) Omega 3
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Training 6 - 7:30~ PM (Time I'm back home)
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Supplements:
- SuperPump 250
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Meal 4 - Post Workout
2.5 whey scoops 60g(P)- 10g(C)- 4g(F) - 316cals
2.5 scoops dextrose 0g (P)- 75g(C)- 0g(F) - 300cals
I'd personally drop the dextrose here and go with a complex carb - add 1 cup of oats to your shake
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Total: 60g(P)- 85g(C)- 4g(F) - 616cals
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Supplements:
- Creatine Monohydrate (5g)
- Chromium+Cinnamon (500mcg+250mg)
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Meal 5. 9:00PM
5oz Chicken Breast 30g(P)- 0g(C) - 2g(F) - 140 cals
2 whole eggs 12g(P)- 0g(C) - 14g(F)- 175cals
1 Cup Brown Rice 5g (P)- 45g(C)- 1g(F) - 220cals
1oz red kidney beans 2g (P)- 8g(C) - 1g(F) - 50cals
Since you're starting to wind the day down, i'd drop carbs at this point. Keep the chicken and even eggs if you want. Add fiberous veggies cooked in olive oil
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Total: 49g(P)- 53g(C)- 18g(F)- 585cals
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Supplements:
- Multivitamin
- 750mg(EPA/DHA) Omega 3
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Meal 6. 12:00AM
1 casein scoop 24g(P)- 4g(C) - 1g(F) - 120 cals
1 cup skim milk 8g (P)- 12g(C)- 0g(F) - 80cals
2oz raw peanuts 14g(P)- 12g(C)-28g(F) - 320cals
Drop the milk, too much sugar before bed. 28g fat here is kind of high IMO, can you get it down to the equivalent of 2tbsp of natty PB (about 17g fat)?
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Total: 46g(P)- 28g(C)-29g(F) - 520cals
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Supplements:
- Vitamin E (1000 IU)
- Vitamin C (1g)
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Daily Totals: 265g(P)-345g(C)-70g(F)- 3092cals
35% (P)-45% (C)-20%(F)
**NOTES**
- I obviously tweak some of the meals, but that's the baseline example.
- I'd like opinions on white rice in meal #5 instead of brown rice.
No white rice, keep the brown. White rice is like eating sugar, processes in almost the same fasion
- Switch Chromium+Cinnamon Pre-Workout??
- Milk is staple in my breakfast regardless, just in case.
It's not the worst thing in the world if you must keep the milk, but definitely drop it later at night
I have attached my most recent pictures after finishing cutting, I'd appreciate BF% estimates to back up my thought of 10-11%.
Thanks!
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