I figured my bmr (2616) as well as my tdee (4054). I was incorrect in what my average calorie intake was until I put it down on paper. My totals where on average so give or take a little. 2269 calorie, 40.5g fat, 152 carbs, and 302 grams protein. Here it is a broken down with a day of my diet with not a whole lot of difference day to day.
6am (cal/fat/carb/pro)
Wheat English Muffin 140/1/28/6
1 whole egg 90/5/1/8
3 egg whites 51/0/0/12
fat free chesse slice 25/0/2/4
630am Workout.
PWM
Tuna 140/4/0/26
Brown Rice 150/1.5/34/3
Fat Free mayo 15/0/0/0
Shake 240/4/6/46
10am
Salmon 272/12/0/41
Sweet Potato 160/0/37/4
12-1230
Chicken breast 200/1/0/46
Apple 116/0/31/1
3p
Peanut butter 190/16/7/7
English Muffin (wheat) 140/1/28/6
I also will add a small ammount of deli meat to this.
530p
Chicken 200/1/0/46
Banana 105/0/27/1
8p
Shake 240/4/6/46
Total 2114/50.5/207/256
This is the average and may change up to 500 cal down and up. I have managed to gain 12lbs in 5 weeks on this diet with the goal as being good weight. It seems as I'm gaining I'm becoming more lean. I realize that I may need more cals and more carbs but as of now strenght is still on the rise and energy is good. Any advice or tweaking of this diet would be great as I'm by no means a pro. I should mention my goal is to gain good clean weight I can keep when all is said and done.
Stats are:
29
6'4"
238lbs
14ish % bf
Weight training 6 days a week with 20 -30 min of light cardio 4-5 times a week.
Any help and advice would be great. thanks in advance
Reply With Quote