I'm 29 years old, 6'2 205lbs approx 15% bf. I've been lifting for 8 years, although I've only been strict with my diet for the last 7 months. I've always been a hard gainer. After being on this diet for 7 months I haven't gained or lost a pound. I've trimmed a noticeable amount of extra weight from my torso, so I assume that I've gained muscle to keep the weight the same. My goal is to add more muscle without going into a full gainer diet right before summer. Appreciate any feedback.
Cal/Fat/Carb/Protein
Breakfast:
4 whole eggs
2 Pieces of whole wheat toast with natural pb.
690/24/64/41
I would check your macros here...2 pieces of toast contains 60g of carbs?? Regardless, there's way too much fat in this meal. Ditch the pb, and cut down to one or two whole eggs with some added whites. Personally, I would switch the bread to oats for a better carb source.
Mid morning:
50g whey/2 cups 1% milk
540/7/34/74
Bad meal for a couple reasons. Whey protein, especially alone, will be quickly absorbed and you'll be left high and dry until your next meal. Save the shakes for pwo. Since you're not wanting to put on any additional bf, ditch the milk in all meals, which won't be a problem in this meal since you won't be having a whey shake here anyway 
Replace this whole meal with a quality protein and complex carb.
Lunch:
1 6oz grilled chicken breast
1 whole wheat tortilla
1 cup brown rice
611/9/45/44
No need for 2 different carb sources in one meal imo. Furthermore, the rice is a much cleaner carb source than the tortilla, so if you feel you need more carbs to compensate for the missing tortilla, just add some more rice to fill your macros. Some green veggies wouldn't hurt here either.
Mid afternoon:
15oz of chili (99% fat free ground turkey, kidney beans, diced tomato, celery, onion)
25g whey/2cups 1% milk
580/8/48/82
Not bad, but again, you don't need the whey here (or the milk). Keep the chili; actually sounds really good to be honest
GYM
Post workout:
50g whey/2 cups 1% milk
260/7/32/64
Ditch the milk and use water. Add a complex carb here as well to fill muscle gylcogen after training....Very important!!
Dinner:
10oz steak
1 sweet potato
625/30/26/64
May want to think about dropping the carbs this late in the day, especially since you're worried about fat gain. I like the steak; maybe just add some more green veggies....steak and green beans...mmmmmmmmm!
Total:
3306 calories/85 grams fat/249 carbs/369g protein
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Originally Posted by Tein
