my current diet

[Bigd89]

Meal 1: cup of otas, honey, 16oz of skim milk.

Meal 2: 8oz boneless skinless chicken breast, 16oz skim milk.

Meal 3: 2 scoops whey protien add peanut butter, fiber one bar.

Meal 4: 8oz extra lean beef, 2 slices whole wheat bread, slice of cheese, 8oz v-8

Meal 5: Peanut butter sandwich on whole wheat, banana, 16oz skim milk

Meal 6: 2 scoops whey protein, 16oz skim milk (I love milk,ok? Lol.)

I don't know how many calories, how much protein or anything. I just know its better than eating honey buns and zingers all day at work Haha. My current status for the next couple months is eating clean and working out(10-15 reps) after nearly a 3 month layoff. Im 21, 6'2 and 215lbs...I've been told my bf% is somewhere between 14 and 18%.

[Bigd89]

Might I add 2-3 days out of the week there are 8 meals due to my job. Those meals are also fairly clean as well

[38jumper38]

Meal 1: cup of otas, honey, 16oz of skim milk.
No protein in your first meal? just carbs and sugar? put some eggs(4-6) and 4-5 spons cottage cheese, get rid of milk and honey. (lets sayd this is first meal day 7 or 8 am)

(you need to take a scoop whey around 11 or 12)

Meal 2: 8oz boneless skinless chicken breast, 16oz skim milk.
Chicken and milk? (again) put some vegetables and brown rice here (lunch around 1 or 2)

Meal 3: 2 scoops whey protien add peanut butter, fiber one bar.
Get rid of fiber one bar ( this is your meal around 4 or 5 pm)

Meal 4: 8oz extra lean beef, 2 slices whole wheat bread, slice of cheese, 8oz v-8
put some vegetables here, bread its ok (or rice), don't like cheese(fat), v-8 2much sugar, no good
(its your meal around 8-9)

Meal 5: Peanut butter sandwich on whole wheat, banana, 16oz skim milk
don't think you need this ( only if you going bed to late) get rid milk.

Meal 6: 2 scoops whey protein, 16oz skim milk (I love milk,ok? Lol.)
before bed time, use casein protein with water NO MILK.
I don't know how many calories, how much protein or anything. I just know its better than eating honey buns and zingers all day at work Haha. My current status for the next couple months is eating clean and working out(10-15 reps) after nearly a 3 month layoff. Im 21, 6'2 and 215lbs...I've been told my bf% is somewhere between 14 and 18%.

What you trying to do: bulk or cuting?
looks really bad for either one.

[Bigd89]

More of a cut I guess..or both. After eating junk for a few months and not lifting weights, eating" better" and lifting weights should drop some bodyfat as well as build muscle. I know the diet is not the best but for right now it is doing me wonders. In a few more weeks I will get more serious about my diet plan.

This is 4 weeks. Not much difference, less fat around my abs and chest.

[POPS]

Meal 1: cup of otas, honey, 16oz of skim milk. WHERES THE PROTEIN? DROP THE HONEY AND MILK, MAKE YOUR OATS WITH WATER AND ADD 6-8 EGGWHITES.

Meal 2: 8oz boneless skinless chicken breast, 16oz skim milk.AGAIN, DROP THE MILK AND ADD EITHER BROWN RICE OR SWEET POTATOES WITH GREEN VEGGIES


Meal 3: 2 scoops whey protien add peanut butter, fiber one bar.THIS SHOULD BE SIMILIAR TO MEAL 2


Meal 4: 8oz extra lean beef, 2 slices whole wheat bread, slice of cheese, 8oz v-8 SAME AS ABOVE


Meal 5: Peanut butter sandwich on whole wheat, banana, 16oz skim milkWHAT THE HELL IS THIS?? JUNK, JUNK, JUNK....ASSUMING THAT THIS MIGHT BE YOUR DINNER AFTER YOUR WORKOUT YOU NEED BETTER FOOD CHOICES LIKE THE ONES MENTIONED ABOVE


Meal 6: 2 scoops whey protein, 16oz skim milk (I love milk,ok? Lol.)IF THIS IS BEFORE BED, THIS SHOULD EITHER BE CASEIN PROTEIN, COTTAGE CHEESE, OR LEAN GROUND BEEF


I don't know how many calories, how much protein or anything. I just know its better than eating honey buns and zingers all day at work Haha. My current status for the next couple months is eating clean and working out(10-15 reps) after nearly a 3 month layoff. Im 21, 6'2 and 215lbs...I've been told my bf% is somewhere between 14 and 18%.

terrible man. You need to plug in your macros : cals/pro/carbs/fats. Besides your food choices are bad too. Also, when are you training? Timing is everything.

I made some recc in bold...Dont worry, we'll get you where you need to be...

[Bigd89]

Ouch. I needed that though, yea it needs alot of work. Im not sure what macros are but help would be nice. I would like to shed a few pounds then start back up on a lean bulk

[POPS]

Ouch. I needed that though, yea it needs alot of work. Im not sure what macros are but help would be nice. I would like to shed a few pounds then start back up on a lean bulk

check out lonelysoldiers diet he has posted. He has it set up nicely...

[Bigd89]

Im not sure his diet will do much for me, he's 202 and im 215.

[POPS]

Im not sure his diet will do much for me, he's 202 and im 215.

look how he has it set up and his choices of foods. He has the right idea. Being 13 lbs lighter than you has nothing to do with what youre trying to do....

[Bigd89]

Ah ok then. You seem knowledgeable, what would my maintenance be? And for gaining weight? I am very active. Physical job working 70 hours a week in the weather and weight lifting 4 days out of the week.

[POPS]

Ah ok then. You seem knowledgeable, what would my maintenance be? And for gaining weight? I am very active. Physical job working 70 hours a week in the weather and weight lifting 4 days out of the week.

read Damien's info thread. It shows you how to figure out everything you need. Anyway you look at it, you want to be close to the 40/40/20 split..