Originally Posted by
lonelysoldier1988
Pro/Carb Calories Pro Carb Fat
8 egg whites 135 24 0 0
2 scoops whey 260 48 8 2
1 cup oats 300 10 54 6 Your diet makes minimal sense despite decent food choices, for the most part. Here, I see not enough carbs considering this is your breakfast AND pre-workout meal. You have way too much protein as well. You don't need 85g of protein in any one meal. Drop the whey to 1 scoop and add another 1/2 cup of oats. 60/80/10
1 hour after meal number 1
Pre Workout: 3 scoops Jack3d + Bcaas + Creatine
Intra WO: 32oz *****ade + 1 Scoop Whey 330 24 32 1
+ BCAAS
Pro/Carb
2 Scoops Whey 260 48 8 3
1 Banana 100 1 27 0
2 cups grape juice 320 4 80 0 Way too many simple sugars, even PWO and all from fructose at that. If you're set on simple carbs PWO, cut the grape juice and do waxy maize starch or vitargo or something that's like pure glucose. The banana can stay. Rather than your current structure of bulking with 3 carb meals surrounding your workout, let's keep intake more consistent in 4-5 meals. We'll begin tapering down from here but 100g is fine.
Pro/Carb
8 oz Chicken Breast 240 46 0 5 Looks good, let's reduce the portion to 1.5 cooked cups and try to get this meal in within an hour of the PWO.
2 cups cooked brown rice 430 10 90 3
2 cups mixed veggies
Pro/Fat
2 Can Tuna 200 44 0 1
2 cups mixed veggies
2 tbsp Evoo 240 0 0 28 Let's keep the carb intake going, replace the evoo with 40-50g complex carbs via oats, brown rice, sweet potato, beans, something clean/complex
Pro/Fat
2 Can Tuna 200 44 0 1
2 cups mixed veggies
2 Tbsp Evoo 240 0 0 28 Alright, let's reduce the EVOO to 1 tablespoon and add 20-30g complex carbs.
Pro/Fat
3 Scoops Whey 390 72 12 3 Let's keep this as a pro/fat meal since it's your last however you need slow-digesting protein. Whey before bed is like getting hard before taking a piss, pointless. It's a fast-digesting recovery supplement and won't sustain u through 8-10 hours of fasting. You need 40g of protein via casein or red meat. And again, protein here is unecessarily high - you're 170 lbs lean - you don't need this much. Keep the peanut butter in
2 Tbsp Natrual Peanut Butter 180 7 6 16
3825 376 317 95 300/400/75 seems a lot better for your size and goal. I don't see you needing 400g protein and 3800 calories at your size unless you're stupidly active meaning you play sports, do cardio, work a physical job, and lift daily - at a TDEE of 3000, you're eating 800 above and that's too high imo (and 3000 is a high maintenance at that). 3500 is probably fine. My changes have you close to those macros with the fat being slightly lower. add 12g fish oil throughout the day to fix that.
Wght: 205
Hgt: 5-11
bf%: 13-14%
You guys think I should cut a little fat off b4 i start my bulker for a cycle? But I can still see my top 4? It's always best to be as lean as possible before bulking. nothing sucks more than being 1/2 way through a bulking cycle and thinking "i looked better with a 6-pack". Get ripped up before you start and then even if you gain some fat and water weight eating all this food, you'll still look good and feel good.
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