Age: 19
Height: 6'0
Weight: 208lb.
BMR: 2147
TDEE: 3704
BF% - guess14-16% ..pics follow
Goal: LEAN MASS GAIN
*realistically - when I cook my veggies - I cook a lot at one shot with about 4 tbsp. of olive oil total while the veggies break down to 4 portions of 2 cups each - so I estimated 1tbsp olive oil/2 cups
*also, i add about 1 tbsp. of olive oil to 8 cups of whole wheat pasta..so I didn't feel the need to add that..
cal/pro/carb/fat
meal 1(7:30) *can change this to 7:00 if necessary..
ON whey protein shake 240/48/6/2
meal 2(9:00) w/Vitakic multi-viatmin
7 egg whites 120/28/0/0 [w/hot sauce]
1 whole egg 70/6/1/4
1/2 cup oats 150/5/27/3 [w/cinnamon & banana]
1 banana 121/1/31/0
total: 461/40/59/7
meal 3(12:15) [b/c of class schedule]
8oz. grilled chicken 240/48/0/3
2cups whole wheat pasta 180/7/41/2
2cups broccoli 50/4/8/0 [cooked in olive oil]
1tbsp. olive oil 120/0/0/14
total: 590/59/49/19
meal 4(2:30) [b/c of class schedule]
8oz. grilled chicken 240/48/0/3
2cups mixed veggies 75/6/12/0 [cooked in olive oil]
1tbsp. olive oil 120/0/0/14
total: 435/54/12/17
In between meals, I'll have a large turbo iced coffee from dunkin donuts 120/0/14/7
meal 5(4:30) [b/c of class schedule]
2cans tuna 320/56/0/12
2tbsp. light mayo 100/0/4/9
1cup sweet potato 180/4/41/0 [w/cinnamon & light butter, also is this the correct macro? -online source]
2tbsp. light butter 100/0/0/10
total: 700/60/45/31
meal 6(6:45) *how long after should i wait to workout..this is my pre-workout meal
9oz. shell steak 630/72/0/36 [correct macro? -online source & realistically - the weight of the steak as I buy it is how I eat it]
1&1/2 cups sweet potato 270/6/61/0 [w/cinnamon & light butter]
3tbsp. light butter 150/0/0/15
total: 1050/78/61/51
WORKOUT 7:30-8:30pm
meal 7(9:00)
PWO ON whey protein shake 240/48/6/2 w/5000mg l-glutamine
*thinking about adding dextrose or maltodextrin or both .. necessary or should i save my money?
meal 8(11:00)
STUMPED.. previously thought of turkey as protein source but no stores around me carry fresh turkey breast
meal 9(1:00)
casein protein shake 260/48/14/2
2tbsp. natural peanut butter 200/7/6/17
total: 460/55/20/19
total: [without meal 8] 4296/442/272/155
ratio = roughly 50:30:20
made the title before editing the diet further .. but I believe my food sources are good & rich in the nutrients.. just feel like I'm getting too many calories/protein..
any1 please criticize - thanks in advance
and what should I do for non-workout days?
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