Thread: Diet & Nutrition Help
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01-19-2013, 07:19 AM #1New Member
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Diet & Nutrition Help
I am looking for advise on my diet. I am 5’10, weigh a 170 and have 16%bf. My goal is to gain lean mass and reduce my BF. Since I don’t like fish I eat mostly chicken. Here is a idea of what I consume in a average day.
6:30 Pre workout- 3 egg whites and 1 cup of oats
9:00 Post workout – Protein shack
10:30 – 1 cup of oats and 1 apple
12:00 – two chicken breast, ½ cup of vegtables, ½ rice
2:00 – Protein shack and granola bar
5:00 – Two chicken breast, large sweet potato and ½ broccoli
7:00 – Oats, fruit or some type of ceral
I also, take the following supps daily, zinc, DHEA, B12, Vitamin D & C, Milk Thistle. I work out with a trainer 4 times a week.
Any help or suggestions is appreciated.
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01-19-2013, 07:26 AM #2Originally Posted by Drakeman
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01-19-2013, 07:41 AM #3New Member
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I guess I would say gain muscle, get bigger. I am currently working out 4 times a week with a trainer (past four month), prior to that working out without a trainer 3 times a week for six months.
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01-19-2013, 07:43 AM #4New Member
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My calorie intake is roughly 2400. I dont know what tdee is. I am also on HRT. If that help.
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01-19-2013, 07:47 AM #5Originally Posted by Drakeman
And bulk from there. In the long run I think you'd be much happier with results.
Bulking at 16% will make u bigger but also gain a little fat too.
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01-19-2013, 07:53 AM #6New Member
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Ok, what suggestions do you have on my diet listed above?
Thanks,
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01-19-2013, 08:02 AM #7Originally Posted by Drakeman
It's your decision at the end of the day but I just feel cutting first it will make it easier to cut when your bulk is done.
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01-19-2013, 08:10 AM #8New Member
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I would agree on the cutting the BF down and then building from there.
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01-19-2013, 08:11 AM #9Originally Posted by Drakeman
You want to use a 40/40/20 split for ur macros. Meaning 40% protein, 40% carbs and 20% fat. So grams of protein =(2765 x .40)/4
= 276.5 G protein
It's divided by 4 because there are 4 calories in each gram of protein and carbs, thus grams of protein equal to grams of carbs. There are 9 calories in a gram if fat, so 2765 x .20 divided by 9 equals 61.4
So u need
276.5 G protein
276.5 g carbs
61.4 g fat
Now those numbers are figured on ur current level to maintain weight. To add muscle you add 500 cals, to drop fat, subtract 500 cals. You will get different numbers for ur daily macro intake.
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01-19-2013, 08:18 AM #10New Member
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Thank you for the advice. I will find out my tdee and modify my diet.
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01-19-2013, 08:22 AM #11Originally Posted by Drakeman
But keep in min the cutting first..
Good luck bro
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01-19-2013, 08:28 AM #12New Member
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Thanks, alot of good info in the forum I can download to assemble a diet plan.
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