Originally Posted by
vinny1066
im 6'3, 210lbs, about 14-15% bf, pretty solid build
(cla, bcaa's, multi V, creatine, beta-a, and uni-liver)
( i make sure i eat 300-500 cals every 2-3 hours)
this is a rough estimate of my diet, hows it looking for putting on good size?
1. Breakfast - 8am:
4 egg whites
2 whole eggs
1 cup natty oatmeal
Add 4 more whites or a whey shake for some quick am protein
Workout from 9am to 10:00am
2. Post Workout: 10:05am
post workout supplement or (protein + simple and complex carbs)
Consisting of what? How much protein? How many grams of carbs?
3. Post Post Workout: 12:00pm
1 cup wheat pasta or medium potato
1 cup greens
9oz chicken breast grilled
Good meal, sweet potato would be your best option
4. Mid afternoon meal: 3:15pm
9oz sirloin
8oz sweet potatoe
1 cup greens
Great
5. Mid afternoon snack 2: 5:00pm
protein shake
(1 cup of some kind of carb [oats, rice, etc])
Real food here, not another shake. Lean protein and complex carb or healthy fat, and more veggies
6. Dinner: 7:30pm
9oz chicken breast
1 Cup of starchy veg
1 cup greens
What kind of starchy veggy?
7. Bedtime: 10:00pm
3 tbsp natural pb (slow dissolving fats)
2 servings No salt added cottage cheese (slow dissolving casein protein)
Cottage cheese is fine, 3tbsp of PB is too much IMO. 2 at the most. Or you could do a casein shake instead of the cottage cheese, OR just do whole milk cottage cheese and drop the PB all together
much appreciated thank you!