Please tweak my diet ...

[lightitup]

Hi guys i posted in newbie section under the title newbie fresh from the joint and was suggested to post "daily nutrition plan, including your TDEE, macros per meal and total macros per day"

So what i consume a day is the following,

morning-4 eggs scrambled, with 1/2 tub of cottage cheese and tea, also with toast or cup of oatmeal

mid morning- shake with milk maybe a banana to

noon- chicken breast or chicken legs or thighs with white rice or salad, with sauce like ketchup and 1000thosuand island

mid afternoon-can of mackerel or tuna with cottage cheese

pre workout- shake with creatine and bcaa added in

post workout-shake with carb's added in (really bloated now)

night meal- lamb chops or salmon or steak with potatoes or rice and sauce

my TDEE is: 10517 kJ / 2514 calories is what it is saying online ?? my macros i don't know what it is exactly, the sites i looked up just break down the amount of calories i should be eating a day, but i don't know the exact number i am eating right now.

I get really friggin bloated eating like this and the supplements don't help, i think i am putting on some fat on my lower gut area, i have no cardio in my regiment right now since i was trying to maintain my size. I haven't cycled right now but will be soon as my diet is in tune ....Let me know what you guys think

current pics are me right now

[Khazima]

What are your goals?

Diet looks fine, you could replace the shakes with food which would probably help with bloating a little.

Macros are your daily macronutrient requirements (your protein/carbs/fats) which is easy to figure out, a general easy rule to go by is 1g protein per lb of bodyweight, .4-.6g fats per lb of bodyweight and the rest of your calories from carbs.

I suggest the app 'myfitnesspal' to track your daily eating and get a feel for exactly how much you eat a day.

[lightitup]

Thanks for your input, my goals are to go from 155 to 175 put on some mass, I'm 30yrs old now and haven't cycled but want to as soon as i can eat properly, Just sometimes i put on a gut and i get to bloated or feel really full and cramped up, i even tried to smoke a lil bit after the gym to get the munchies LOL ....But I will check out that app you suggested. Thanks for your tip ...

What are your goals?

Diet looks fine, you could replace the shakes with food which would probably help with bloating a little.

Macros are your daily macronutrient requirements (your protein/carbs/fats) which is easy to figure out, a general easy rule to go by is 1g protein per lb of bodyweight, .4-.6g fats per lb of bodyweight and the rest of your calories from carbs.

I suggest the app 'myfitnesspal' to track your daily eating and get a feel for exactly how much you eat a day.

[RaginCajun]

What does your workout program look like?

A little suggestion, go in the lounge and check out Marcus' Diary.

[lightitup]

What does your workout program look like?

A little suggestion, go in the lounge and check out Marcus' Diary.

Thanks i will look at the marcus dairy, my work out i just took the concept from the Arnold book and try to apply that .....at least try to get in 20-25 sets,

Monday is my chest day, i do incline 4 sets regular 4 sets with bar and plates, then i do fly 4 sets and incline 4 sets and then i do cable press standing up 4 sets ...

Tuesday is my shoulders, i do standing over head press 4 sets do Arnold press 4 sets side lats raise 4sets and front lat raise 4 sets and upright row with rear lat raise bent over 4 sets

Wednesday i do back, so bent over row 4 sets, pull down lat machine 4 sets, bent over single rows with dumbbell 4 sets and pull ups 4 sets

Thursday legs, i do front squats 4 sets regular squats 4 sets hack squat 4 sets leg press 4 sets lounges 4 sets, dead lifts 4sets and hamstring curls 4 sets

Friday is arms and tri's i do ez bar curl 4 sets, hammer curls 4sets, concentration curls with dumbbell 4 sets and then 4 sets skull crushers, tri pull down on machine 4 sets and diamond push up 4 sets

some times i try to put in pull ups every day ..... few 3 sets

[RaginCajun]

go check out Marcus's diary and learn how to train HIT style.

look up dorian yates blood and guts training on youtube