alright guys iv been slacking off for the past year and lost a great deal of muscle mass from just being lazy.
im currently 5'11 160lbs no exact bf measurement, but its low im a hard gainer. prob around 10-12%
how does this diet look for a bulk. no gear just gonna hit it with the nutrition
6:00am (pre breakfast) scoop whey /creatine, banana. (cal,carbs,pro,fat) (175,20,24,0)
7:30 breakfast: 1 whole egg, 4egg whites, cup oatmeal, slice wheat toast (430,74,24,12) would love some other suggestion for a good meal here. hate eggs and oatmeal with a passion takes me a good hour just to force myself to eat it
9:30 -10:30 workout
11:00pm 2 scoops whey, glutamine, creatine bagel with jelly
12:30 pm 6 oz tilapia cup brown rice, spinach salad with brocoli, onions, cheese and light ranch. cook the tilapia in extra virgin olive oil (480,50,40,10)
3:00 1 and 1/2 tuna salad sandwiches , 1/2 cup cottage cheese ,serving almonds (600,63,38,23) bread has 20 g carbs per slice
5:30 at work so have to do a shake...1/2 scoop whey, 1/2 scoop casein 2 scoops peanut butter, 12 oz milk
(520,5,29,26)
8:00pm 6 oz chicken or tilapia, cup brown rice another salad like before (530,50,45,10)
10:00 scoop casein 8 oz milk 2 scoops pb (470,5,24,24)
calories-3665 , carbs-332, protein 274, fat105g
my goal is to weigh 200lbs
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