Goals: I want to gain/bulk as much weight as I can with dropping my BF down quite a bit.
Would like help/guidance in improving this diet to make it better in any way possible.
Stats:
Age: 29
Height: 5'8"
Weight: 145lbs naked
BF: 12.5%
Type: hardgainer
BMR of 1635.75
1635.75 x 1.725 = 2822 total daily calorie needs
Suppliments:
6 Fish oil per day taking 1 before meals
Multivitamin in the morning
1000mg Vit C per day taking
BCAA's while working out
No Xplode before workout
Diet: (eating Veggies throughout the day from veggie platter)
10am Meal 1 - 5 egg whites (cal 75, pro20), Oats 40g (cal150 carb25 pro6 fat2), TOTALS - Cal 225, carbs 25 pro 26, Fat 2
12pm Meal 2 - 175g chicken (cal289, pro54, fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS - Cal 474, carbs 40, pro 58, fat 6.4
2pm Meal 3 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), 1 slice whole wheat bread (cal70, carb13, pro3, fat1), TOTALS - Cal 315, carbs 13, pro 34, fat 13
3pm WORKOUT
4pm PWO - 2 scoop 100% whey (cal224, carb5, pro46, fat3), 80g Dextrose (cal300 carbs80), 1 Tblsp Flaxseed Oil (cal130 fat14g), TOTALS – Cal 654, carbs 85, pro 46, fat 17
5pm Meal 4 -PPWO - 175g chicken (cal289 pro54 fat5), 50g Uncooked Brown Rice (cal185, carb40, pro4, fat 1.4), TOTALS – cal 474, carbs 40, pro58, fat 6.4
7pm Meal 5 - 200g lean beef (cal328 pro51 fat12) 25g Uncooked Brown Rice (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 420, carbs 20, pro 53, fat 13
9pm Meal 6 - Tuna 1 tin (cal145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11) TOTALS – cal 245 carbs 0 pro 31 fat 12
11pm Meal 7 - Before Bed – Lean beef 200g (cal328 pro51 fat12), 1 Tbsp Flaxseed Oil (cal130 fat14g), TOTALS cal 458 carbs 0 pro 51 fat 26
DAILY TOTAL Cal 3265 Carbs 223 Pro 357 Fat 96
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