Hi Guys,
I am new here so thought of putting up my diet here for review.Thanks to all the gurus here for their advise.
Stats:
Age-30
ht-5'11"
working out-3 yr natural (have not run any cycles yet but thinking of one.I have another post on this forum for that)
weight-190lbs
bf-13%(been bulking natural for 6 months).last cut reached 10%
Eventual goal-reach 220lb at 9/10% bf.
Diet:Vegetarian-consume some dairy but no seafood or feta/cottage cheese
Meal1-Breakfast-8:00am -1 cup of oats in half a cup of skim milk+2 wheet bread with 2 tsp skippys peanut butter+1 banana+3 heaping scoops of muscletech weight gainer shake.
Meal2-10:30am -12 raw almonds
Meal 3-Lunch-12:30pm -subway or togos sandwhich on wheat bread(No sauces/mayo/must/cheese).The sandwch has only vegetables+2 scoops of avacado+1 large vegetable soup(no cheese in it)
Meal 4-3:30pm - 2 scoops of optimum whey protein(organic)
Meal5-Preworkout-6pm -2 bananas+2 scoops of muscletech weightgainer shake.
Meal6-Dinner9:30pm - 1.5 cups basmati white rice(medium GI)+1/2 cup fat free yogurt+plus vegetable(sweet potato etc)+2 wheat pita bread
Meal7-Before bed-3 scoops of optimum whey protein.
Total cal-~3200
No cheat meals until i crave something.
This is pretty much what my diet looks like with some minor changes to maintain variety.
I understand that i could cut out a lot of shakes but being vegetarian it is hard to make up calories on vegetables alone since my goal is to atleast reach 20o lbs natually with minimum fat gain as possible.To all the gurus here ,pls feel free to suggest improvements that has worked for you.
Thanks again for all the advise and help.
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