Lean mass diet

[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

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

[gbrice75]

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?

[McFly]

Done the macros

[gbrice75]

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

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.

[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?

[McFly]

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?

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

[McFly]

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!

[McFly]

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