Check my Diet Please...Thanks

Have not been able to lift at all for over 6 months. Injured bi-cep and broken thumb.

I can finally grip a dumbell again. YES. Anyway from being away from Gym I lost about 15lbs. Cardio only boys and girls. Not a bad thing but I also was eating way less than normal.

Well I am back on it and want to Lean Bulk. Here are my stats and diet. Please give me thoughts/corrections where needed.

38 YO
160lbs.
5'7
Training on and off since high school. Competitive boxer/powerlifter.
My goal is to gain lean mass.
Work out 5 days a week
3 days cardio for 30 minutes

tdee is 2600 ish



Unit Calories Protein Carbs Fat

MEAL 1

Egg whites 4 64 16 0 0
whey protein 240 46 6 4
oats 1/2 cup 150 5 27 3


MEAL 2

Ground Beef 1/4 lb. 200 24 0 12
Broccoli 98 7 20 1
Swiss cheese 250 18 3 18

MEAL 3

Fresh Alb. Tuna (I canned) 150 32 0 1
Brown rice 218 5 45 2

MEAL 4

Kidney Beans 142 24 60 3
Brocolli 98 7 20 1
Workout

MEAL 5

Whey protein 240 46 6 4
Banana 105 1 27 0

MEAL 6
dinner
Favorite Meat 150 26 0 3
Lentils/rice/potato 300 10 27 1

MEAL 7

Natty PB 190 8 6 16

MEAL 8

whey protein (half of normal) 120 23 3 2
flax seed oil

Totals 2715 298 250 71

bump for some help fellas....thanks again.

sorry my xls. sheet didn't cut and paste correct but you can see whats going on.

Quote:

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Originally Posted by boxin23

Have not been able to lift at all for over 6 months. Injured bi-cep and broken thumb.

I can finally grip a dumbell again. YES. Anyway from being away from Gym I lost about 15lbs. Cardio only boys and girls. Not a bad thing but I also was eating way less than normal.

Well I am back on it and want to Lean Bulk. Here are my stats and diet. Please give me thoughts/corrections where needed.

38 YO
160lbs.
5'7
Training on and off since high school. Competitive boxer/powerlifter.
My goal is to gain lean mass.
Work out 5 days a week
3 days cardio for 30 minutes

tdee is 2600 ish



Unit Calories Protein Carbs Fat

MEAL 1

Egg whites 4 64 16 0 0
whey protein 240 46 6 4
oats 1/2 cup 150 5 27 3
Increase oats


MEAL 2

Ground Beef 1/4 lb. 200 24 0 12
Broccoli 98 7 20 1
Swiss cheese 250 18 3 18

MEAL 3

Fresh Alb. Tuna (I canned) 150 32 0 1
Brown rice 218 5 45 2

MEAL 4

Kidney Beans 142 24 60 3
Brocolli 98 7 20 1
I know beans have protein but it is an incomplete protein so I would suggest adding another source of protein to this meal eg chicken, fish, beef etc.
Workout

MEAL 5

Whey protein 240 46 6 4
Banana 105 1 27 0
Could add an extra banana to help increase calories

MEAL 6
dinner
Favorite Meat 150 26 0 3
Lentils/rice/potato 300 10 27 1
Increase your meat serving

MEAL 7

Natty PB 190 8 6 16

MEAL 8

whey protein (half of normal) 120 23 3 2
flax seed oil
Use casien instead of whey

Totals 2715 298 250 71

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Suggestions I made in bold to help increase caloric intake to around 500 above tdee which is optimal for gaining weight.

my bad...what i meant was my tdee+500 is 2600.

thanks for advice.

Quote:

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Originally Posted by boxin23

my bad...what i meant was my tdee+500 is 2600.

thanks for advice.

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So you're saying your tdee is 2100 cals?

I just put your stats into an online tdee calculator and if you train 3-5 days per week it gives a tdee of 2565 cals. So going by that you need to be at around 3065 cals to gain weight.

my bmr is 1655 and i use a multiplier right now of 1.3 because although i am working out 3-5 days per week, i am stuck behind a desk most of the day so im not doing much. this works well for me. as i gain and do more sports activities i will up the multiplier to 1.5 or more as needed. I monitor that stuff based on my gains and how im looking in the mirror.