Diet Plan....?

[realgear]

I'm 5'8" 210 Pounds 15.4%BFI 28 Years Old im on 500MG of Test E And I want to eat my whole f*(king house if someone in here would be kind enough to waste there time making me a 7 day diet plan you have my word as a man I will follow it to the tee I have studded some stuff but I cant find out whats right for me I love seafood and all meats greens I like Brocolli Lettuce *NO ONIONS NO TOMATOES ASPARGUS OR anything other vegetables I like peas corn green beans stuff like That please hell even if I dont like it I will try to eat it or supplement it with something with the same nutritional value in its place I just need a little boost in the right direction so I dont start getting the size of a small cow thanks guys for the help!!

[realgear]

Bump... Please help

[Back In Black]

Mate, nobody will write a diet plan for you, sorry.

Decide on your goal, read the relevant stickies, and post your suggested diet along with macro's and calories and we will take a look and critique accordingly.

[realgear]

Ok thanks.

[realgear]

Meal 1 – Breakfast
50g Oats
1 litre Semi-skimmed milk (mix some with oats + cook, the rest in the glass)
Cal = 660, P = 38.5, C = 80.2, F = 20.1

Meal 2 – Mid Morning Meal Replacement Shake (MRS)

(cook with oats, cool then add whey + peanut butter)
1 scoop Whey
1 tbsp Smooth peanut butter
Cal = 632, P = 49.6, C = 60, F=22.2

Meal 3 – Lunch
200g Turkey Mince
75g Brown Rice
Cal = 611.5, P = 41.6, C = 59.6, F = 21.8

Meal 4 – Post Workout
2 scoops Whey
80 Maltodextrin
Cal = 540, P = 47.2, C = 78.6, F = 2.1

Meal 5 – Post Workout MRS
50g Oats
500ml Semi-skimmed milk (cook with oats, cool then add whey + peanut butter)
1 scoop Whey
1 tbsp Smooth peanut butter
Cal = 632, P = 49.6, C = 60, F=22.2

Meal 6 – Dinner
150g Chicken Breast
75g Brown Rice
Cal = 445.5, P = 38.7, C = 57, F = 6.81
Total Calories = 3521
Total Protein = 265.2
Total Carbs = 395.4
Total Fat = 95.21

[Back In Black]

Goal? Dirty bulk?

Mate, you need to get some veggies or some green powder in there too.

[realgear]

Clean bulk I'll add brocoli to it also.

[Back In Black]

Well, your fats are way too high. Your sugar is way too high too.

I reckon your maintenance is probably 2700cals maybe a little higher. I'd rework a diet at about 3200cals. Max your fats at 20%, that's no more than 70g.

Get your protein at about 280g and your carbs about 360g. Ditch the milk or least ditch most of it. You are bulking so enjoy some pasta and potatoes to make up your carbs with your oats and brown rice.

Rework it and repost it and I'll take a look.

Cheers

[gearbox]

Well, your fats are way too high. Your sugar is way too high too.

I reckon your maintenance is probably 2700cals maybe a little higher. I'd rework a diet at about 3200cals. Max your fats at 20%, that's no more than 70g.

Get your protein at about 280g and your carbs about 360g. Ditch the milk or least ditch most of it. You are bulking so enjoy some pasta and potatoes to make up your carbs with your oats and brown rice.

Rework it and repost it and I'll take a look.

Cheers

I agree with this. Especially carbs. Your doing milk (sugar) plus oats also.
Yes re work it and post again
Any cardio??

[realgear]

1 hour per day

[realgear]

Breakfast 8 egg whites
Light turkey bacon
Jalapeno peppers in eggs

Breakfast snack
Lowest yogurt
Almonds

lunch
3 whole wheat chicken sandwhiches
1 fruit cup
2 pickles

Lunch snack
Almonds
Protein shake

Dinner
3 chicken breast
Brown rice
Brocolli
Salad

Dinner snack
no syrup peaches & cottage cheese
Carrots and low fat ranch dip

Last meal
2 pieces of redmeat
Brocolli and salad
Lima beans and brown rice

[realgear]

Does this look better?

[Back In Black]

Better food choices definitely.


Do you have macro's for each meal?