Diet help/questions

[ninjazx14]

19 235lbs 20bf 6'4
K heres a redid thing on my diet. let me know what you thing please critique.

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 7 Egg whites 1 scoop whey 1cup oats
50 Protein
44 Carb
2 Fat

1030 1oz Almonds 8oz Chicken something with 30 carbs here
21 Fat
30 Carb
54 protein



1200 8oz chicken 2 veggies 2 bread
7 Fat
32 Carb
48 Protein



1415 Pre workout
Protein Shake and sweet potato
54 Protein
37 Carb
1 Fat


1430-1700 W/O
Mon - Chest
Tue - Shoulders
Wens - Push ups and sit ups (working on my PT test for the army i want to max it)
Thurs - Legs Tri's
Fri - Back Bi's
20-30Mins of run after workout everyday

1730 8oz chicken White rice or pasta
7 Fat
40 Carb
51 Protein


2000 2 Cans Tuna
5 fat
0 carb
48 protein



305 Proteins
43 Fat
190 Carb

[jamyjamjr]

19 235lbs 20bf 6'4
K heres a redid thing on my diet. let me know what you thing please critique.

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 7 Egg whites 1 scoop whey 1cup oats
50 Protein
44 Carb
2 Fat

1030 1oz Almonds 8oz Chicken something with 30 carbs here
21 Fat
30 Carb
54 protein



1200 8oz chicken 2 veggies 2 bread
7 Fat
32 Carb
48 Protein



1415 Pre workout
Protein Shake and sweet potato
54 Protein
37 Carb
1 Fat


1430-1700 W/O
Mon - Chest
Tue - Shoulders
Wens - Push ups and sit ups (working on my PT test for the army i want to max it)
Thurs - Legs Tri's
Fri - Back Bi's
20-30Mins of run after workout everyday

1730 8oz chicken White rice or pasta
7 Fat
40 Carb
51 Protein


2000 2 Cans Tuna
5 fat
0 carb
48 protein



305 Proteins
43 Fat
190 Carb

that's way under your tdee.. you need to eat nearly 4000 kcal or you'll have a hard time putting size on

[ninjazx14]

that's way under your tdee.. you need to eat nearly 4000 kcal or you'll have a hard time putting size on

my current diet puts me at like 2347 cals. any ideas to bump that up? you thinking like 3000cals? or what. im trying to cut before putting on size. when i stop cutting and bulk ill increase it. what do you think jamy im all ears brother.

[jamyjamjr]

19 235lbs 20bf 6'4
K heres a redid thing on my diet. let me know what you thing please critique.

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 7 Egg whites 1 scoop whey 1cup oats
50 Protein
44 Carb
2 Fat

1030 1oz Almonds 8oz Chicken something with 30 carbs here
21 Fat
30 Carb
54 protein
double up your carbs here


1200 8oz chicken 2 veggies 2 bread
7 Fat
32 Carb
48 Protein
double up carbs


1415 Pre workout
Protein Shake and sweet potato
54 Protein
37 Carb
1 Fat


1430-1700 W/O
Mon - Chest
Tue - Shoulders
Wens - Push ups and sit ups (working on my PT test for the army i want to max it)
Thurs - Legs Tri's
Fri - Back Bi's
20-30Mins of run after workout everyday

1730 8oz chicken White rice or pasta
7 Fat
40 Carb
51 Protein


2000 2 Cans Tuna
5 fat
0 carb
48 protein

add efa here.. can u get avocado?? i would do at least 20g of efa's here

can you do a 2200 meal??can u get your hands on beef?? if so how lean??
305 Proteins
43 Fat
190 Carb

we got to get you eating 3000 cal a day if you wanna cut... redo your calcs so i know where your at with the changes