*EDIT* Was looking more for a lean bulk as I'm trying to add mass*
What up bros- lookin to maintain, and obviously pack on lean mass with minimal fat gains. Stats:
Height: 6'
Weight: 185lbs
Bf: ~9%
Meal 1:
6 egg whites
1/2 scoop whey
2/3 cup of oats
Protein:50
Carbs: 35
Fats: 2
Cals: 364
Meal 2:
Can of tuna, tblsp of mayo (miracle whip), 1/2 tbsp natty pb, 1tbsp flax oil, 1/2 tbsp olive oil (I mix up the ratio betwee flax and olive oil), 1 boiled egg white
Protein: 40
Carb: 4
Fat: 28
Cals: 428
Meal 3 (Pre workout)
Lean protein (usually chicken), and apple OR small serving of oats
Protein: 15
Carbs: 20
Fat: 0
Cals: 140
Meal 4 (PWO)
~1 1/4 scoop of whey, ~1 1/2 scoop of dex
Pro: 35
Carbs: 40
Fat: 0
Cals: 300
Meal 5 (PPWO)
1-1 1/2 chicken breast, 2/3 cup of oats OR 2/3 cup of whole wheat pasta, veggies (broccoli usually)
Pro: 40
Carbs: 50
Fat: 3
Cals: 395
Meal 6:
6 oz of ground turkey (I think it's 90% lean, maybe more?), tbsp of flax, broccoli
Pro: 30
Carb: 0
Fat: 30
Total: 390
Meal 7:
1/2 cup of cottage cheese (4%), 1/2 tbsp of flax
Pro: 25
Carbs: 5
Fat: 12
Total: 228
Totals
Protein: 235gms
Carbs: 154gms
Fat: 76gms
kcals: 2240
I just figured these numbers out, some of them were estimates such as the chicken (I don't weigh it, but guessed it was roughly 6 oz/breast). I also randomly consume extra things with my meals (natty Pb with pro/fat meals or handful of nuts) and sometimes a lil extra chicken.
I'm gonna start weighing food so I have a better idea of total calories because 2240 seems low to me. I also just upped my fat. I was using flax pills, now I'm using oil.
Anyways, what do you guys think? I stay lean year round no prob (abs are always visible and about a 32" waist). I've had consistent gains, but nothing substantial. I recently began watching calories a bit closer because I felt they were to low. Suggestions?
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