New diet

[mrthai]

This is my current diet, im sure it could have been much better, so for that i post it here and hope for suggestions, and that someone take their time help me with it.

My current stats is: 103kg, bodyfat 13-14%, 193cm


In all: Proteins 426g, Carb 341g, Fats 79g, KCAL 3585.

Prot - Car - Ft - Cal

07.00 Meal 1, Wakeup:
100 grams of oatmeal: 11 - 60 - 9 - 370
250ml eggwhite + 2 whole eggs - 41 - 13 - 12 - 220
Total: 52g prot, 73g carb, 21g fats, 590kcal

09.00 Meal 2:
200g chicken fillet: 42 - 0 - 4 - 220
300g brown rice: 8 - 70 - 3 - 330
Total: 50g prot, 70g carb, 7g fats, 550kcal

11.00 Meal 3 Pre workout:
200g tuna: 60 - 0 - 1 260
35g cashew nuts: 6 - 11 - 15 - 185
Total: 66prot, 11carb, 16fat, 445kcal

13.30 Meal 4 / After workout:
60g whey: 50 - 4 - 7 - 250
2 banana: 2 - 56 - 1 - 240
Total: 52g prot, 60g carb, 8 g fats, 490kcal

15.00 Meal 5:
200g pork lion: 44 - 0 - 6 - 230
200g brown rice: 5 - 46 - 2 - 220
400g broccoli: 11 - 28 - 1 - 130
Total: 60g prot, 72g carb, 9g fat, 580kcal

18.00 Meal 6:
200g chicken fillet: 42 - 0 - 4 - 220
100g brown rice: 1 - 23 - 2 - 110
Total: 43g prot, 23g carb, 6g fats, 330kcal

21.00 Meal 7:
200g chicken fillet: 42 - 0 - 4 - 220
400g broccoli: 11 - 28 - 1 - 130
Total: 53g prot, 28g carb, 5g fats, 350kcal

23.00 Meal 8:
60g whey: 50 - 4 - 7 - 250
Total: 50g prot, 4g carb, 7g fats, 250kcal

[PeanutbutterDC]

What is your goal? Hard to offer dietary advice not knowing what you want from your diet.

[mrthai]

My goal is gaining strenght, sort of a lean bulk diet.
I workout 5days a week,.
I also do my cardio everyday, 30-45min.

[Windex]

My goal is gaining strenght, sort of a lean bulk diet.
I workout 5days a week,.
I also do my cardio everyday, 30-45min.

What do you mean by sort of lean bulk? Can you explain. You need to be laser focused on your diet and give yourself multiple short term and long term goals to keep yourself on track.


How long have you been eating this meal plan? If I ate almost 1kg of brown rice and 1kg of broccoli every day I would feel bloated and gassy 24/7 for all the phyllic acid in those foods.

You need to calculate your TDEE to find out your maintenance calories.

In terms of the food choices, Meal 8 needs to become real food. Ideally, steak, lean beef cut, lamb, bison would all be great choices.

Preworkout and Postworkout meals need more calories with less calories in Meal 5.

Ideally, The whey in Meal 4 should be real food as well.

I would get a bigger spread of vegetables to have more micronutrients instead of limiting yourself to just broccoli. Just make sure it's something you will enjoy eating. For example, the vegetable mix I use is : Spinach, Kale, Broccoli, Cauliflower, Green Beans, very little carrots. Throw it all into a Wok and away I go.

[HoldMyBeer]

My goal is gaining strenght, sort of a lean bulk diet.
I workout 5days a week,.
I also do my cardio everyday, 30-45min.

Why are you doing so much cardio if you are bulking?

[mrthai]

Thanks for good answare Windex.

By lean bulk i mean, I dont want do add to much fat, Im not out after go up in size, but what i want is more muscles and strenght.
For this im keeping my diet around my tdee, my tdee is 3700.
I been on this food for around 2 weeks now and its ok, but im no expert as you can see.

I live in middle of Thailand on a small place so its littlebit limited what vegtables i can get, but broccoli, grean beans and carrots is no problem.
For postwork out its most easy with whey, because i have driving from gym and pick up kids at school after workout, so dont have time.
(ofcourse i could pre-make, but its no good have it in the car in 38degrees celcius for over 1 hour)
So if i change up the vegetables and spread it out over the day, add maybee 2 bananas to the pre workout, up the calories on post workout maybee some peanuts, and spread some of whats on meal 5 out on the other meals, meal 8 i can change with 200g chicken fillet......... then it start to look ok?

[Windex]

Meal 8 should be protein + fat. Ideally a red meat does both, but chicken + nuts or oil would be good as well.

Does your gym have a microwave and does it have lockers? If so you could bring the food into your locker and have it with icepaks+ice to keep cool, reheat and eat after workout.

[mrthai]

To maintain cardiovascular health and keep fit.
But maybee i should cut i down to 2-3times a week and 20-25min.