Hey guys,
Well I have been a member here for about a month (give or take) and have learned heaps off you all. I had made myself a diet (which twist helped me heaps with) to get up to scratch and was able to finally get my abs showing for the first time ever even the lower abs *crowed goes wild*.
Well now in Aus it's Autumn and I would like to put on some muscle, I'm confident that I can get my bf down so putting on some fat is not too much of an issue so long as I'm getting some muscle out of it.
So here is my proposed diet with a macro split of 40/30/30
Meal 1 7:30am
4 whole eggs 24.6/2.5/24.4/334
4 egg whites 14.3/1/0.2/68
1 cup of oats 13/54.3/5.1/311
Meal 2 10:00am
120g chicken breast 36.9/0/4.2/196
1 cup of brown rice 5/44.4/1.7/215
Meal 3 12:30pm
120g chicken b 36.9/0/4.2/196
200g sweet potato 2.7/35.4/0.3/152
Meal 4 3:00pm
Whey 27/2/1/120
0.75 cup of oats 9.7/40.7/3.8/233
Meal 5 5:30pm
150g beef silverback 44.2/0.0/14.3/318
1.5 cup of vegetables 4.3/18.3/6.1/131
Meal 6 8:00pm
125g tuna 34/0/5/248
22 almond kernels 6.3/5.5/15/169
Meal 7 10:30pm
Casein 24/4/1/120
1 tablespoon peanut butter 4/3.1/8.1/94
Total calories: 2960
Macronutrient total: 286.9/211.6/100.6
Macronutrient percentage: 40/30/30
My TDEE is 2699.48, I would prefer not to put on to much fat hence why I added approx an extra 200 cal on top of my TDEE. But if any of you think I should go higher on the cals just tell me.
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