Originally Posted by
1stofaseries
Came from 177 since June by eating everything in sight, and gaining the first body fat I've ever known. You guys inspired me to make a real diet and get serious.
So its taken a little longer than expected but ive got the diet. from reading hundreds of posts i know the feedback is going to be less fat more protein, but please give all feedback.
im 27
6'4"
193lbs
GOAL: 225
meal 1
granola + yogurt
wheat bread with peanut butter
shot of olive oil
syntha6 protein + fat free milk
52:91:55 (p:c:f)
Wow, first meal is awful bro! WAYYYY too much fat, and carbs are on the high side IMO, which is a double wammy. Drop this entire meal and eat a good breakfast - 3-4 whole eggs, 6-8 whites, 1 cup of oats. You can keep the protein shake if you want, just for a quick am blast - but i'd use water to keep sugar intake down
meal 2
wheat pasta + alfredo
syntha6 protein + fat free milk
38:70:13
Alfredo what - sauce? If so, that's gotta be more then 13g of fat - plus, it has no place in a BBing diet. Pasta isn't the greatest carb choice, usually highly processed. Then your protein is another shake - bad idea, time for some real food! Replace this meal with 6-8oz lean protein + 60g complex carb like sweet potato, brown rice, quinoa, lentins, beans, yam, oats, etc
meal 3
ground beef + sour cream + cheese in a bowl
spinach + blue cheese salad
48:3:32
Ugh, fat fat fat! Well at least we'll be able to reduce that total fat macro easily! Sounds delicious, but other then the beef, it's a poor food choice. At LEAST use fat free sour cream and low or non-fat cheese. Ideally though you'd do a meal like beef and beans or something, again a protein + complex carb. Try to use 93/7 beef to keep fat down. Keep the spinach but get another dressing - a bit of olive oil and vinegar or balsamic vinegar would be a good choice
meal 4
chicken breast + brown rice 1 cup
53:35:10
Finally a good meal! Check macros, 53g chicken breast shouldn't add up to 10g fat. I know the rice has 2g or so but still. More green veggies here - spinach, asparagus, broccoli, cauliflower, brussell sprouts, green beans, kale, etc all good choices
pre workout
mri black powder
bsn volumaize
0:31:0
No idea what this is or what time your workout is, but hopefully meal 4 is about an hour to 1.5 hours prior
post workout
bsn true mass shake
2 cups fat free milk
64:100:16
Drop this and do 2 scoops of whey, 1 cup of ff milk + 1 cup of water, 1 cup of oats mixed right into the shake
meal 5
8 oz top sirloin
1 sweet potato
broccoli
72:24:12
Good meal!
meal 6
casein protein
fat free milk
33:15:1
definitely drop the milk - too much sugar before bed. You can add a tbsp or 2 of natty PB here. You can also replace this with whole milk cottage cheese, or a lean steak
Totals
calories 4195
protein: 360
carbs: 369
fat: 138
Please critique!
Thanks a lot guys I'm really working on this stuff now!!!!
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