Done some research, and put together a new diet plan to go with a new training regime. Training will be full body 3x a week, and the goals over this period are to gain strength and lean mass and to build a better base before moving on to a full body split. Here's a sample diet for a training day, any suggestions and advice are greatly appreciated!
Using LBM x 15 calculator
LBM=132 x 15= 1980 cals for maintenance
+ 500 cals for lean gains = 2480 (rounded up to 2500 for simplicity)
using a 40/45/15 pro/carb/fat split, daily macros on workout days will be
250 pro, 280 carb, 40 fat.
Meal 1, 7:30 - Breakfast shake, 350ml skimmed milk, 80g rolled oats, 1 banana, a handful of blueberries, 1 scoop whey protein, blended up.
35g pro, 75g carb, 7g fat
Meal 2, 10:30 - chicken breast, 1 hardboiled egg, green veggies (pepper, green beans)
35g pro, trace carbs, 8g fat
Meal 3, 1:30 - lean mince beef / mashed sweet potato / green veggie mix
35g pro, 50g carb, 7g fat
Meal 4, (Pre-workout) 4:30 - chicken breast, brown rice, green veggie mix
35g pro, 50g carb, 2g fat
--workout--
Meal 5, Pwo shake 6:30 - 1 and 1/2 scoops whey protein, waxy maize
35g pro, 50g carb, 0g fat
Meal 6, PPWO 7:30 - tuna, wholewheat pasta and a home made tomato sauce (sauce is just half a tin of chopped tomatoes, some puree and some garlic + herbs)
35g pro, 75g carb, 2g fat
Meal 7, (before bed) 10:30
Casein protein with fish oil and 1tbsp natural peanut butter
35g pro, 0g carbs, 15g fat
What does everyone think about the waxy maize in the post workout shake? I'm not buying in to the marketing gimmicks of it, i just find it makes you less bloated and watery than maltodextrin or dextrose, but I'm open to different suggestions
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