My Diet Critique - Need an extra 520 Cal.. Where to add? what to us? HELP :)

[Loki387]

Hey all been awhile since I posted last.. But been training hard and its time to revisit my diet.. some expert advise

Stats:
Age 24
BF: 18-20% ( hanging around mid section :| )
Weight: 75KG
Height : 177cm

BMR: 1815.3
TDEE: 1.55
Maintenance - 2813

Upping by 500 Cal



Meal 1
40 grams Oatmeal with 2/3 Skim Milk
Protein Shake
46.6/33.1/6.2/354

Meal 2
95g Tuna, 2X multigrain slice bread
1 Med Banana
23.6/54.4/0.4/320

Meal 3
250g chicken breast
1/2 Cup brown rice
79/22/6.37/462.1

Meal 4
Protein shake w milk ( calorie dense shake i.e hardgainer one )
1tbs flaxseed oil
33.6/78/16/591

Pre work out
5g Creatine Mono
BCAAS ( drink before,during and after)

Meal 5 PWO
Protein Shake WPI
L Glutamine
1tbs flaxseed oil
35.3/2.5/17/272.2

Meal 6
300g chicken breast
1cup garden salad
1tbs olive oil
90.5/2.3/14/625

Meal 7
WPI shake
35.3/2.5/0.3/152

This equates to 353.9 /178.17/60.27/2776.30 (523.7 Cal out from my goal )

Supplements
Multivitamin
BCAAS
Creat. Mono
Fish Oil Tabs
Maybe NO2 .... not sure

So I basically want to add 520 odd calories into my existing diet.. maybe into meal 1 & 2 ?

I am trying to keep carbs at the 170-190 mark no higher as I already have a little gut from my previous diet and trying to get rid of it.. so i nee pure calories .. can someone please recommend some calorie dense food to throw in the mix?

My goals are btw to gain another 10kg or so and be shredded....

[Back In Black]

At 17-18% I recommend you cut. Then lean bulk. Even at the cals stated abouve you are likely to gain more bodyfat, without adding another 500cals.

I would look at cutting at no more than 2000cals. Unless you have a crazy active job.

[Loki387]

Well I am very active.. 5 days week weight training + 3 HIIT Sessions + 4 days climbing..1 day mountaineering.. but still I am quite slim... I can show photos but will PM these. I just need an extra meal if u can reccommend one stem thanks

[Back In Black]

PM them, I really wouldn't try buking and trying to lose bf at the same time.

[Loki387]

Sent

[gbrice75]

x2 for cutting. 17-18% is WAY too high to consider bulking, lean or not, IMO.

ps - not to sound like a dick, but either you're delusional, or your bodyfat is lower than you're saying. Nobody looks 'quite slim' at nearly 20% bodyfat. I look like a fat fvck at 15%!! Wouldn't mind seeing your pics if you feel like PMing me as well.

[Loki387]

gbrice.. unless Im guessing wrong..

I'll PM them to you now.

[Loki387]

gbrice I sent another pm.. with the updated link.. but it doesnt show in my sent folder??
did u receive it?

[Back In Black]

Mate, good progress. Also, whilst you have a 'smooth' appearance I wouldn't have your bf as high as you do. How was it tested?

Also, have you been trying a maintenance diet yet? If so, what does it look like?

Awaiting your response but in the mean time are you seriously planning on having 90g protein in one meal and 79g in another? Either way and, regardless of whether you cut or bulk, I would absolutely max your protein at 300g per day and put some carbs pre and post workout..

[Loki387]

TBH it was a guesstimate as my belly feels bloated even on a emtpy stomach.... I havent tried a maintenance diet as yet... smashing down 90g isnt that big of a deal in one sitting is it?

But getting back to it.. reckon i should cut.. and lose the gut then clean bulk again?

[Back In Black]

TBH it was a guesstimate as my belly feels bloated even on a emtpy stomach.... I havent tried a maintenance diet as yet... smashing down 90g isnt that big of a deal in one sitting is it? I wouldn't want to knock that back in sitting, I reckon there'd be some 'wastage' at that amount.

But getting back to it.. reckon i should cut.. and lose the gut then clean bulk again? I think you could do a very (c)lean bulk

Mate, check your calcs. Is 250g of chicken cooked or uncooked weight? All food should be weighed uncooked.

Try ad work out a diet that has 5 meals at 45g carbs, 45g carbs and 10g fat in each meal. Then your final meal, 45g protein and 10g of fat. I know that's about 2600cals but you need to see how your body copes with that for a few weeks before adjusting accordingly.

[Loki387]

Its 250g uncooked.. I re do my calcs.. but pretty sure Im on the ball here.. mmm

But the 2600 diet.. its just at the moment i feel as if I got chicken legs... I want them to f***** grow before I cut.. but at the same time I got a little belly lmao....

decisions decisions haha

[Back In Black]

250g uncooked weight by my calcs is 55g of protein.

Chicken legs? Just train 'em right. What's your leg routine?

[Loki387]

Legs

Leg Exercises
Barbell Squat 6--8 4
Incline Leg Press 6--8 4
Leg Extensions 6--8 4
Weighted Leg Curls 6--8 4

Calf Exercises
Standing Calf Raises 8--10 4
Seated Calf Raises 10 4

its Reps X Sets...

But I do calves twice a week now