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  1. #1
    Deon5's Avatar
    Deon5 is offline Junior Member
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    Need help improving dieet

    Hi guys..So I need some help with my dieet plan.
    Stats: I weigh-194pounds, I'm 6ft tall and have been training 4years.I'm 22y/o.I want to clean my dieet up for a clean bulking phase. My tdee is 3300.Here is the dieet I worked out:

    1.)Pre-workout:Half a scoop Dark rage 15g carbs

    2.)Mass Gainer PWO
    59g carbs 3g fat 28g protien

    3.)3whole eggs+3egg whites and 1 cup oats
    27g carbs 24g fat 36g protien

    4.)Mass Gainer
    59g carbs 3g fat 28g protien

    5.) 1can tuna+1cup basmati rice and a salad
    45g carbs 1g fat 43g protien

    6.)500g fat free cottage cheese
    22g carbs 66g protien

    Overall
    Carbs:227g
    Fat:31g
    Protien:201g
    Calories:2005

    I know my calories are way to low but I'm not sure where to add more food and what foods to add.Anyone is welcome to comment.Thanks in advance.

  2. #2
    Ajc330's Avatar
    Ajc330 is offline Senior Member
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    if u want a clean bulkin phase id cut out the mass gainer in meal 4 and eat something along the lines of salmon/steak/chicken w/ veggies

  3. #3
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    I can guarantee your tdee isn't that high! Unless you have a super energetic job?

    What's your bf%?
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  4. #4
    Back In Black's Avatar
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    And your goals?
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  5. #5
    Deon5's Avatar
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    Quote Originally Posted by SteM View Post
    I can guarantee your tdee isn't that high! Unless you have a super energetic job?

    What's your bf%?
    Well it might be due to the fact that I work out 6 times a week.My bf is 14% and I want to bulk up as much as possible without gaining a lot of fat.

  6. #6
    Back In Black's Avatar
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    Quote Originally Posted by Deon5

    Well it might be due to the fact that I work out 6 times a week.My bf is 14% and I want to bulk up as much as possible without gaining a lot of fat.
    Your tdee will be closer to 2500. Unless you are running a few miles each workout?!?! Most people overestimate the calories they burn when working out and tdee calculators are notorious for overestimating calories required.

    So 2000cals listed is a good cutting amount. For lean bulking, I'd suggest you start at 2700cals with a macro split of 40/40/20. That's

    Carbs - 270
    Pro - 270
    Fat - 60

    As already said, stop the weight gain when you've finished it. It'll be full of sugar type fillers.

    Eat more real food, oats, rice, potatoes, chicken, beef, fish, eggs, green veggies. Rework it an post it for further critique!
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  7. #7
    Deon5's Avatar
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    1.)Pre-workout:Half a scoop Dark rage+ 1 apple 34g carbs

    2.)Mass Gainer+30g whey+ 2tbs peanut butter PWO
    65g carbs 19g fat 62g protien

    3.)3whole eggs+3egg whites and 1 cup oats
    27g carbs 24g fat 36g protien

    4.)1 cup chicken beast+1 cup basmati rice+ veggies
    90g carbs 5g fat 51g protien

    5.) 1can tuna+1cup basmati rice and a salad
    45g carbs 1g fat 43g protien

    6.)500g fat free cottage cheese+1 big yam
    59g carbs 66g protien

    Overall
    Carbs:320g
    Fat:49g
    Protien:258g
    Calories:2720

    I hope this looks better.The only shake I have directly after my workout.

  8. #8
    Back In Black's Avatar
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    I'd take your PWO peanut butter and move it completely to your bedtime meal. I'd probably be putting some of your protein allowance pre workout too. If I train early I normally have 20g whey and 29g carbs from powdered oats both in a shake.

    Other than that the proof is in the pudding! Lift heavy and keep to the plan!
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  9. #9
    Deon5's Avatar
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    Quote Originally Posted by SteM View Post
    I'd take your PWO peanut butter and move it completely to your bedtime meal. I'd probably be putting some of your protein allowance pre workout too. If I train early I normally have 20g whey and 29g carbs from powdered oats both in a shake.

    Other than that the proof is in the pudding! Lift heavy and keep to the plan!
    Great advice, I'll move the peanut butter and add a extra serving of whey before my workout.Thanks a lot for the help I appreciate it.

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