Lean mass diet

Hey guys can you please rate my diet and see if there are any holes..
Im 91kg and bf is around 16%. Looking to drop a little body fat and continue to build lean muscle.

1. 2 whole eggs 4 whites, 1 cup oats , 20g protein shake (53 protein 70 carbs 19 fat 721 cal

TRAIN - sip on BCAA drink

PWO - 40g protein shake , 60grams Maxy wayze (carbs/dextrose) [B](40grams protein 60grams carbs 300 cal)[B]

2. 200g chicken breast , 300g sweet potato 46 protein 42carbs 2 fat 407 cal

3. 200g Lean meat , half cup basmati rice uncooked 46 protein 42carbs 2 fat 407 cal

4. 150g fish , 1cup veggies, 2 whole meal bread 30 protein 26 carbs 15 fat 266 cal

5. 150g lean meat , 1 cup vegies 1 serving almonds 44 protein 27 fat 208cal

6. 150g chicken breast , 1 tbs flaxseed oil 44 pro 18g fat 280cal

30g Protien shake before bed.
150g cottege cheese 30g protein 11g fat 280cal


TOTAL
326 protein 240 cabrs 88 fat 2943 cal

Diet actually looks pretty solid, but we'd need to see macros for each meal as well as time of day to be certain. I'd try and get another serving or 2 of veggies in meal 2 and/or 3. Also, make sure shake before bed is casein, and consider adding a tbsp of natty PB to slow absorption. Only thing I see lacking is EFA's - do you supplement fish oil caps or anything?

Done the macros

Quote:

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Originally Posted by McFly

Hey guys can you please rate my diet and see if there are any holes..
Im 91kg and bf is around 16%. Looking to drop a little body fat and continue to build lean muscle.

1. 2 whole eggs 4 whites, 1 cup oats , 20g protein shake (53 protein 70 carbs 19 fat 721 cal

Great meal!

TRAIN - sip on BCAA drink

PWO - 40g protein shake , 60grams Maxy wayze (carbs/dextrose) [B](40grams protein 60grams carbs 300 cal)[B]

2. 200g chicken breast , 300g sweet potato 46 protein 42carbs 2 fat 407 cal

Perfect

3. 200g Lean meat , half cup basmati rice uncooked 46 protein 42carbs 2 fat 407 cal

4. 150g fish , 1cup veggies 26 protein 15 fat 123 cal

Maybe one more carb meal here? Still early enough in the day I take it?

5. 150g lean meat , 1 cup vegies 1 serving almonds 44 protein 27 fat 208

6. 150g chicken breast , 1 serving of almonds 44 pro 27fat 208cal

Maybe a different fat source than almonds this time. tbsp of olive oil, or some fish oil caps

30g Protien shake before bed. 30g protein 120cal

Casein protein, and i'd add a tbsp of natty PB


TOTAL
326 protein 213 cabrs 78 fat 2411 cal

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Not much I would change about your diet, it's very good as-is. A few suggestions above in bold, but overall it's a nice diet that you should see good results on.

It's quite a big issue for such an otherwise nice diet to not be using a slower absorbing protein before bed. Gotta do a pro/fat meal with red meat, cottage cheese, or casein. What's your cardio schedule like?

Quote:

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Originally Posted by Damienm05

It's quite a big issue for such an otherwise nice diet to not be using a slower absorbing protein before bed. Gotta do a pro/fat meal with red meat, cottage cheese, or casein. What's your cardio schedule like?

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I started that diet 2 weeks ago with no cardio and dropped some fat but put on 1kg.
I'm now going to do cardio two times a week after workout for 20 mins. Then il alter it to 3 days in another 2 weeks ect

ok guys iv added in 1 more carb meal with just 2 thin slices or wholemeal bread, and also added in the cottege cheese and flaxseed oil.
Will make a workout log soon!

Diet is going great, sitting on 91kg and dropping bodyfat. Had my cheat meal yesterday wich consisted of a double whopper burger and a souvlaki. I made sure I had a low carb the day before but this bloated me like a mofo. Did 45min cardio on empty stomach this morning and feeling good :)