Thread: Please help!comment on diet
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02-19-2012, 06:54 PM #1
Please help!comment on diet
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
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02-19-2012, 07:01 PM #2
macros and calories please
as for vegetable juice is this from a bottle? probably high in sugar
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02-19-2012, 07:03 PM #3Staff ~ HRT Optimization Specialist
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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
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02-19-2012, 07:09 PM #4
Hey! Thank you for your answers, what should i substitute bananas with?
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02-19-2012, 07:10 PM #5
i estimate i take around 2000 calories daily, is that enough for my stats?
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02-19-2012, 08:08 PM #6
we need to know the macros of each meal, even better if you give it for each thing you eat
also you bf%
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02-20-2012, 12:54 PM #7Staff ~ HRT Optimization Specialist
- Join Date
- Mar 2011
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You can find the answer to both of your questions in my above post.
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