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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.
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Can you list the macros for your meals and your height weight and bf?
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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%
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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.