Please help!comment on diet

[paxito]

Hello everybody!
Im new here, but I've been reading your posts for a while. Im 23 years old, 168, 5,8. Ive been lifting for a three years now, overall I'm satisfied with the results, I'm not huge but my body looks nice, I'm more of a lean type. Anyway, I want some advice on my diet and see if i can make any improvements. Now my goals are to gain some muscle but not that much fat, I don't mind if its slower, but i prefer to gain lean muscle, slowly but consistently. Please feel free to comment, give advice or anything. Nice meeting all of you! Thanks!

Breakfast

8 am 2egg omelette, steel cut oats with cereal, protein shake

11am Banana

Workout

12:30 - 1:30pm
(Pre workout) Aminos
(MId workout) Banana
(After workout) Protein shake + Aminos

Lunch

2:30pm Meat (chicken or beef) with brown rice + cup of vegetable juice

MIdafternoon
5:30pm Protein shake

Dinner
8:30pm 1egg + egg white omelette with lean turkey + vegetable soup

Last meal
11pm Casein shake

All protein shakes are of whey protein
I train from sunday to friday, rest on saturdays, every three weeks i only train monday to wednesday, every 6 weeks i change my training program

Please comment and give advice or opinions!Thank you

[jypoll]

macros and calories please

as for vegetable juice is this from a bottle? probably high in sugar

[Windex]

Hello everybody!
Im new here, but I've been reading your posts for a while. Im 23 years old, 168, 5,8. Ive been lifting for a three years now, overall I'm satisfied with the results, I'm not huge but my body looks nice, I'm more of a lean type. Anyway, I want some advice on my diet and see if i can make any improvements. Now my goals are to gain some muscle but not that much fat, I don't mind if its slower, but i prefer to gain lean muscle, slowly but consistently. Please feel free to comment, give advice or anything. Nice meeting all of you! Thanks!

Breakfast

8 am 2egg omelette, steel cut oats with , protein shake

11am Banana

Workout

12:30 - 1:30pm
(Pre workout) Aminos
(MId workout) Banana
(After workout) Protein shake + Aminos

Lunch

2:30pm Meat (chicken or beef) with brown rice + cup of vegetable juice

MIdafternoon
5:30pm Protein shake

Dinner
8:30pm 1egg + egg white omelette with lean turkey + vegetable soup

Last meal
11pm Casein shake

All protein shakes are of whey protein
I train from sunday to friday, rest on saturdays, every three weeks i only train monday to wednesday, every 6 weeks i change my training program

Please comment and give advice or opinions!Thank you

Without seeing the macro breakdown (Protein/Fat/Carbs/Calories) it's difficult to assess what might be changed in terms of quantity of food. However for quality of food, replace the cereal and bananas. Also I would replace protein powders with whole foods when possible as they will be more beneficial and keep you fuller longer. The only non-shake protein source you have is the eggs are turkey.

These are your food options:

CARBS:

Lentils
Chickpeas
Quinoa
Brown Rice
Oats
Sweet Potato / Yam

PROTEIN

Egg Whites
Eggs
Fish (Salmon, Tuna, Tilipia, etc)
Boneless Skinless Chicken Breast
Extra Lean Ground Beef / Bison (93% lean or better if possible)
Cottage Cheese

FATS:

Peanuts / Almonds
Natural Peanut Butter or Almond Butter
Extra Virgin Olive Oil
(You will also get trace fats from the beef, eggs, fish, etc)

VEGGIES:

More or less any green veggie is good to go. The greener the better. Cauliflower is also a great choice. Only veggie off the top of my head to stay away from is carrots.

Add Flavor with THESE:

Dijon / Regular Mustard
Club House Spices
Salt / Pepper
Hot Sauce
Cayenne Pepper
Soy Sauce
etc

Just mind mindful of your sodium intake


I may have missed a few.

If you can calculate your TDEE and add 350 calories to that number it should give you a rough starting point for a lean bulk.

you can calculate your TDEE here:

http://forums.steroid.com/showthread...=#.TzsSSlFjP2c

[paxito]

Hey! Thank you for your answers, what should i substitute bananas with?

[paxito]

i estimate i take around 2000 calories daily, is that enough for my stats?

[jypoll]

we need to know the macros of each meal, even better if you give it for each thing you eat
also you bf%

[Windex]

You can find the answer to both of your questions in my above post.