Originally Posted by
RB3232
TDEE = 3693
P/C/F
9 am
3 whole eggs 18/0/15 drop one egg and add six egg whites
1 & 2/3 cups of oatmeal 17 /90/8
1 scoop optimum whey 24/4/1
11 am
10 oz chicken breast 65/0/2
2 cups whole wheat pasta 14/82/3
1 pm Pre workout
2 slices of whole wheat bread with 1 tbs of homemade jam 14/36/3 would prefer a better carb source here, brown rice or wheat pasta as before. Jam ? why?
1 scoop whey 24/4/1 real protein here, tuna chicken etc etc
2 pm workout
Post workout
2 scoop whey 48/8/2
3 scoops of ultra fuel (carbs in the form of glucose polymers) 0/75/0 (has 300 calories and 25g sugar) personally i would change this for rolled oats, blended for convenience of mixing with water on exit from the gym
5-6 pm
10 oz chicken breast 65/0/2
1 large sweet potato 4/41/0
2 cups of broccoli 6/12/0 good meal choice here
11 pm
2 scoop casein shake 48/6/2 this is good too, swap for cottage cheese for variety
Totals 349/ 358/ 39
Calorie total = 3179
Protein – 1396
Carb – 1432
Fats – 351
I clearly need some help here, I understand my TDEE is higher than my daily totals, again this is supposed to be a bulking diet. I lift and run (4 days lift 3 days sprinting workout) I know I’m not eating enough but I need help in adding more food in.
Thanks everyone!
Reply With Quote
