Critique my diet plan please...Goal - Fill up more space!

[finishstrong]

Body Specs - 6'1.5 188-191lbs about 10-11% BF

Workout regimen - Heavy lifting, 3 sets of 8 per excercise, except for super sets and squats. Squats I do 6 sets of 8.

Goal - Gain lean muscle mass while keeping the fat gains low. I have a pretty high metabolism, always have so this should be pretty easy to achieve.

Feel free to copy the below meal plan and make changes and repost. Thanks!

Meal 1: Pro/Carb 7 am
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat 9:30 am
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb 12 pm
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

Meal 4: Pro/Fat 2:30 pm
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat

Meal 5: Pro/Fat 5 pm
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Workout 6 pm


Meal 6: PWO Nutrition 7 pm
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 7: PPWO 8 pm
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 8: Before Bed 10:30pm
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

[Times Roman]

I'll make it easy on you. PM me, or email me through the board, and i'll send you my macro calculator. Since I created this thing, I'm fairly reluctant to sit here and add up people's macros since it's so easy to do with the calculator.

---Roman

[Back In Black]

That's a ridiculously high, and unnecessary, amount of protein. 420g for a LBM of 170lbs. How odd you come up with that?

[finishstrong]

That's a ridiculously high, and unnecessary, amount of protein. 420g for a LBM of 170lbs. How odd you come up with that?

Not sure what I did going back through this, now its saying 270g on the calculator I was using. That seems more in line I think

[Times Roman]

I didn't bother to do any math. personally, my target grams of protein is around 300 (based on 1.5gm per pound of lbm). if one is fairly advanced, then maybe 1.75gm/lb of lbm, maybe a bit higher. but for the regular weight lifter, I agree with BIB, too many calories from protein

[Times Roman]

so that I don't have to do any math, what are your macros per day, including calories, and your TDEE?

[finishstrong]

I didn't bother to do any math. personally, my target grams of protein is around 300 (based on 1.5gm per pound of lbm). if one is fairly advanced, then maybe 1.75gm/lb of lbm, maybe a bit higher. but for the regular weight lifter, I agree with BIB, too many calories from protein

I sent you a PM

[finishstrong]

so that I don't have to do any math, what are your macros per day, including calories, and your TDEE?

Um...I don't really know my macros per day, I was planning to get in the habit of following a 40/40/20 balance of protiens/carbs/good fats. I have no idea how many calories that would be but I know according to my TDEE I should be intaking around 3500 calories per day to reach my goal weight of 225.

My TDEE is about 3500
~3300-3700 range.

[Times Roman]

your TDEE (assuming a conservative, moderate activity level for weight lifters, unless you do a shit load of cardio) is 3046
you need per day
305 grams of protein
305 grams of carbs
68 grams of fat

this is just to break even, and assuming you actually have an 11% body fat

if you want this calculator I use all the time, all you do is record the quantity of what you eat, and it tells you how many more grams/calories you need to go by the end of the day.

this is what the summary page looks like:

[finishstrong]

your TDEE (assuming a conservative, moderate activity level for weight lifters, unless you do a shit load of cardio) is 3046
you need per day
305 grams of protein
305 grams of carbs
68 grams of fat

this is just to break even, and assuming you actually have an 11% body fat

if you want this calculator I use all the time, all you do is record the quantity of what you eat, and it tells you how many more grams/calories you need to go by the end of the day.

this is what the summary page looks like:

Oh! That's awesome, can you send me that? I sent you a pm that should have my email address. Let me know if you don't have my pm

[Times Roman]

PM not received

[finishstrong]

your TDEE (assuming a conservative, moderate activity level for weight lifters, unless you do a shit load of cardio) is 3046
you need per day
305 grams of protein
305 grams of carbs
68 grams of fat

this is just to break even, and assuming you actually have an 11% body fat

if you want this calculator I use all the time, all you do is record the quantity of what you eat, and it tells you how many more grams/calories you need to go by the end of the day.

this is what the summary page looks like:

But I don't want to break even, I want to gain. So 3500 would be more suitable for gaining for me, right?

[finishstrong]

PM not received

Hmm, I think my account on here is still a little finicky with being a new member. Just send it here.

[RaginCajun]

Hmm, I think my account on here is still a little finicky with being a new member. Just send it here. davido at mail dot usf dot edu

you need 50 posts to PM