Check my Diet Please...Thanks

[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


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

[boxin23]

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

[boxin23]

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

[boxa06]

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

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

[boxin23]

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

thanks for advice.

[boxa06]

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

thanks for advice.

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.

[boxin23]

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.