
Originally Posted by
uhit
Age - 23 (24 next month)
Height - 5'8
Weight - 170 lb
Body Fat - Around 12-14 %
Gym Experience - 4 Years (Nutrition aspect of bodybuilding as always been a mystery to me)
Goals - To achieve 10% bodyfat or less while maintaining/gaining mass.
I intend to run a test only cycle and want to maximise my gains while keeping body fat the same or reducing it altogether.
Macros are 40/40/20 at the moment and below is the normal meals I eat. On Sundays I may add more carbs and have a chocolate bar as a little cheat.
Meal 1
3 egg whites - suggest just buying liquid eggwhites. Easier, and not as much waste
Weetabix - 2 blocks
Whey protein shake (25g)
Meal 2
Cup of rice - not very nutritious, and not ideal. assume white since you did not say brown. suggest finding some other carb source. if you want fast burning, suggest fruit. if you want slow burning, suggest yams or oats
150g of chicken or a tin of tuna/salmon
Cup of mixed veggies - hopefully fresh?, and not just carrots and corn?
Meal 3(snack)
25g of cashew nuts - calorically dense, as most of the cals derive from fat, NOT protein. Also, not a complete protein
2 bananas - bananas are good. suggest changing the timing of eating this semi quick burning carb to right before gym time
Meal 4
2 Cups of pasta mixed with lamb mince - too soon right before the gym. suggest moving it back or pushing it forward to some other time. Pre workout is a premium time usually reserved for faster burning carbs and protein - plus, pasta is a no go. not a whole food, utilizes "enriched" flour, really a crappy source of carbs
Usually hit the gym at this point
Meal 5
Whey protein shake (25g)
Turkey sandwich - kinda sideways about the sandwhich. you didn't specify, so assume white bread which is garbage. and not sure about all the other crap that goes with the sandwhich. probably some kind of sandwhich spread, and just a variety of other "processed' meats that are not that great.
Any feedback would be awesome!
Again,thanks for reading and have a good day