Thread: Jasc diet revamp.. step inside
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05-23-2012, 10:51 AM #1
So it's about that time to dial in my diet. I typically follow the below baseline plan daily, except I also eat snacks (mainly hard-boiled eggs) whenever I'm hungry too.
TDEE: 2462
Goal: Lean Bulk (would be great to lose 1-2%bf too, currently at 10%)
Lift 4x/week for approx 45 min.
Cardio 25-30min 2x week
Format: P/C/F
7:50 1.5scoops of whey & 3/4 cup oats 44/48/5
8:30 Real Turkey sandwich on whole wheat 16/28/3
10:00 4oz. 93/7 ground beef n slice of ww bread 25/13/9
12:30 5oz. Chickn/1 cup brocc./pinch of cheese 36/7/6
3:30 5oz. Chickn/1 cup brown rice 33/33/3
4:45 - 5:45 Workout
6:00 1.5 scoops of whey & 3/4 cup oats 44/48/5
7:00 2 cans Tuna, Half head of Romaine, 1.5 tbs olive oil 53/2/22
9:00 4 egg whites/2 whole & 3 strips of turkey bacon 38/6/15
Total baseline cals. 2508 289/185/68
Side notes:
- I've been eating about 6 hard- boiled eggs a day on top of this, plus a chicken wrap (4-5 oz chicken, 1 leaf romaine, 1 oat bran/flax seed wrap) with this included my recent macros are approx. 2925 cals. 345/207/81
- I know my protein is high n carbs seem too low. I used to do a 40/40/20 split but the carbs bloated me to all hell so I dropped em and upped protein.
- My whole wheat bread choice is not the best, suggestions welcome
- If I were to up my shakes from 3/4 cup oats to 1 cup, I could net over 30g extra carbs (120 calories).. thoughts?
- I can't stand sweet potatoes but like brown rice n love oats
Thx for readin my novel fellas.. plz feel free to suggest any changes you feel necessary.
cheers!Last edited by jasc; 05-23-2012 at 10:54 AM.
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05-23-2012, 10:57 AM #2
Jasc the man. I will be subscribed and looking forward to seeing how it goes. Guys here will probably ask you for complete stats to help you better.
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05-23-2012, 12:04 PM #3
8 meals a day PLUS snacks? Because you get hungry?
What's your current weight?NO SOURCES GIVEN
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05-23-2012, 12:09 PM #4Originally Posted by bikeral
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05-23-2012, 12:13 PM #5Originally Posted by SteM
Currently at a sad 170lbs.. Before I got sick a few weeks back n couldn't eat for a couple weeks I was just under 180.. 29yrs old, 5'7-5'8 (think I'm shrinkin..lol)
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05-23-2012, 12:18 PM #6
Are you on cycle?
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05-23-2012, 12:27 PM #7Originally Posted by Sgt. Hartman
My first cycle I bumped cals 25% which seemed to be too much because I ended up gaining a few lbs of fat. This cycle I was gonna bump 15-20% above normal n see how it goes.
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05-23-2012, 12:28 PM #8
could sub some whole pasta instead of the bread.
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05-23-2012, 12:38 PM #9Originally Posted by 00ragincajun00
I love me some whole grain pasta.. I cut it out when my carbs were too high a few months back... I noticed it'd bloat me pretty good.
I could drop meals 2 n 3 and sub in a good helping of pasta w/homemade chicken or beef sauce. It'd eliminate my whole wheat bread completely n during that time I'm sittin at my desk so bloat isn't a big deal. Thanks man
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05-23-2012, 04:37 PM #10
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05-24-2012, 06:55 AM #11Originally Posted by 00ragincajun00
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