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03-01-2013, 03:23 PM #1New Member
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Lean Mass Diet Help & Critqiue! Not enough calories?
Hey, can anyone help me out with my Lean Mass Diet below? I'm 150lbs, 5'8'' tall, 16% bodyfat, 29 years old, and lift 6 days a week for 1.5 hours. My TDEE is 2900 calories yet I've only got about 2000 calories in my diet? How do I increase my calories without messing up my macros? Here's the diet:
Pro/Carb/Fat Calories
MEAL 1
Whey Protein Isolate 30/2/1 140
Quaker Oats (40g Uncooked) 5/27/3 150
Total: 35/29/4 290
MEAL 2 (POST WORKOUT SHAKE)
Whey Protein Isolate 30/2/1 140
Maltodextrin (30g) 0/28.2/0 114.6
Dextrose (30g) 0/30/0 120
Total: 30/60/1 374.6
MEAL 3
1 Whole Egg 6/0/4 70
6 Egg Whites 21.6/1.4/3.6 102
Quaker Oats (40g Uncooked) 5/27/3 150
Total: 32.6/28.4/13 322
MEAL 4
Chicken Breast (130g Cooked) 27.6/0/1.7 138
Brown Rice (170g Cooked) 4.4/40/1.7 189.7
Total 32/40/3.4 327.7
MEAL 5
Chicken Breast (130g Cooked) 27.6/0/1.7 138
Brown Rice (170g Cooked) 4.4/40/1.7 189.7
Total 32/40/3.4 327.7
MEAL 6
Chicken Breast (130g Cooked) 27.6/0/1.7 138
Brown Rice (170g Cooked) 4.4/40/1.7 189.7
Total 32/40/3.4 327.7
MEAL 7
Casein Protein Shake 24/4/1 120
Total: 24/4/1 120
Daily Total: 217.6/241.4/29.2 2089.2Last edited by raith09; 03-01-2013 at 03:28 PM. Reason: Fixed TDEE
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