Originally Posted by
SteM
36 Years old, 6 foot tall, 186lbs 10%b/f.
Looking to gain lean bodymass only, no bodyfat if possible, don't mind the gains being fairly slow as long as they are lean. Food combining I think is ok, I don't cycle carbs, would it be a good idea to do so? Do I eat enough complex carbs? At the minute my weight and b/f are fairly static.
Meal 1
Bran flakes or oats, skimmed milk(0.1%fat), protein shake
Cal 350 Pro 50g Carb 30 Fat 3g
stick with the oats if you re deciding between the two. knowingly it can be difficult to have a lean protein source in the morning, but if you can... try to eat something along those lines. tuna, chicken. or maybe cook up a steak the night before, cut it into strips, and eat it in the morning. all 3 are what i do on a regular basis.
Meal 2
Orange, apple, kiwi fruit, can of tuna, 2 slices bread
Cal 450 Pro 43g Carb 70 Fat 3
bread isn't numero uno on my list of carb choices so i would think about changing it but it does and can work. i don't see the need for all the fruit and its sugary partner. fair amount of tuna, on some whole wheat multigrain bread with an apple would do the trick.
Workout
PWO meal
Whey protein & Dextrose shake
Cal 400 Pro50g Carb 50g Fat 0
personally i have never advised for the ol' dextrose shake. but if you are going to do it i can't stop you. but any whole food carb source would do the trick here and spare you from the sugar.
Meal 3
Mixed vegetables (change on daily basis), Chicken
Cal 400 Pro 40g Carb 60 Fat 10
veggies are great additions to meals. broccoli being my favorite. maybe cut down the number of veggies and sub in a half cup of oats. but i am in no way telling you to cut the veggies out. just maybe change up your choices a little. also, your calculations are a little off here. looks to me that it should be 490 cals...
Meal 4
Mixed nuts, chicken or tuna or protein bar
Cal 400 Pro 50g Carb 0 Fat 21g
if you have protein bars, go a head and finish 'em off and don't buy them. these previous dietary recommendations are based on a diet that doesn't necessarily supplement fat. i would maybe have a handful of nuts and then eat some more broccoli with my lean protein source here if you wanted some fat. but generally all my meals are pro/carb.
Meal 5
Mixed vegetables, chicken or fish
Cal 400 Pro 40g Carb 60 Fat 0
here is the basic good quality meal. again, maybe at times throw in a different carb source such as a sweet potato.
Meal 6 (Bedtime)
Cottage cheese, cracker bread
Cal 270 Pro 32g Carb 30 Fat 5
not familiar with cracker bread, but again the prevoius comments can pertain to this meal. lean protein and quality carbs sources will work.
Total Cal 2700 Protein 305g Carbs 300g Fat 42g
Thanx