Right, at the moment im 90kg weighed today (198lbs) I've been bulking past 4 months and gone from 80kg (176lbs) since I quit boxing (Could not do all that cardio and gain for shit!)
So i've been using this diet roughly for a while recently upped the cals, havn't been as serious about tracking but decided it was time hence me writing this up. How is it looking? been seing great gains in gym strength wise and size wise however worried i've been gaining little too much fat I think i'm gonna shave off 300-500 cals and continue see how it goes but I mayaswell post the diet anyway! should I reduce carbs on non workout days? also is there much diff between brown white rice/pasta. My aim is to continue bulking to 100kg 220lbs. Then possibly go for a cut. Any advice would be greatly appreciated!
I also realise laying it here my shakes contain huge amounts of cals! also i'm consuming a SHITLOAD of oats. But I do love oats in my shakes easy to eat and tastes good.
Calories/Protein/Carbs/Fats
Meal 1
3 x Eggs - 228 20/0/17
150g Oats – 540 16/90/12
1 x 25g Scoop whey – 98 20/1/2
400ml Skim milk – 200 14/19/8
Total: 1066 70/110/39
Meal 2
100g Wholegrain Pasta – 320 12/62/2
1 Can Tuna 129g – 135 28/0/2
Total: 455 40/62/4
Meal 3 Post workout shake
150g Oats - 540 16/90/12
2 x 25g Scoop whey – 196 40/3/3
1 Scoop 50g Dextrose – 182 0/45/0
400ml Skim milk – 200 14/19/8
Total: 1118 70/157/24
Meal 4 Snack
1 x Can mackerel – 216 18/0/15
Total: 216 18/0/15
Meal 5
1 x Chicken breast 130g – 180 37/0/3
100g Basmati Rice – 355 9/77/1
80g Mixed veggies – 35 2/6/0
Total: 570 48/83/4
Meal 6 Protein shake
100g Oats – 360 11/60/8
1 x 25g Scoop whey – 98 20/1/2
400ml Skim milk – 200 14/19/8
Total: 658 35/80/18
Final Totals: 4083 281/492/104
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