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  1. #1
    Here2Learn is offline New Member
    Join Date
    Jan 2014
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    4

    Diet Advice Please

    So at the moment I'm trying to put on some mass obviously trying to keep bodyfat levels down. A typical day is as follows;

    6-7am
    Protein shake

    8-9am
    Quaker oats with milk 50g
    2 whole eggs 4 whites

    12-1pm
    Chicken breast
    Cup of brown rice
    Apple

    3-4pm
    Chicken breast
    Cup of brown rice
    Apple

    (Post workout)
    Protein shake
    Banana

    6-7pm
    Red meat (lean burgers/mince)
    Cup of brown pasta
    Broccoli
    4 egg whites

    9-10pm
    Sweet potato
    Can of tuna
    Mixed veg

    Before bed:
    Bowl of bran flakes
    Casein shake

    I'm 20 years old 5ft9 187lbs and about 12-15% body fat.

    Any advice would be much appreciated! I'm more than willing to listen.

    Thanks in advance.

  2. #2
    Bio-Active's Avatar
    Bio-Active is online now AR-Hall of Famer
    Join Date
    Mar 2008
    Location
    L.A
    Posts
    24,676
    Can you list the macros for your meals and your height weight and bf?

  3. #3
    Here2Learn is offline New Member
    Join Date
    Jan 2014
    Posts
    4
    I'm not 100% on how to calculate macros I've just been judging roughly. One of the many reasons I decided to post in this section. Plenty of guys who know their stuff!

    Height: 5ft9
    Weight: 187 lbs
    Bodyfat: 12-15%

  4. #4
    Schmicc's Avatar
    Schmicc is offline Junior Member
    Join Date
    Jan 2014
    Posts
    135
    Ay man IMO I would have ur protein shake second and start your day with actual food, I would also drop carbs after say 5pm and put them in early in the day if ur trying to stay lean. If ur eating at 9-10pm and then eating again before bed, how much sleep are you getting a night? Should be aiming for a good 8 hours.

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