hey there everyone (thanks to leanout for his sticky)
just loking for some feedback on my diet my stats are 30years old 6ft3 210 with about 15% bf looking to put on some good muscle. according to the harris elliot calculator my BMR is 2114. the best time for me to train is first thing in the morning straight after meal 1. if thats not a good idea i might have to re think when i train. any help would be appriciated. do i need more cals?? if i do.. what more protein more carbs?
if anyone needs any more info just let me know
pro/carb
LIFT
PWO shake (pro/ carb)
PPWO meal (pro/ carb)
meal 4 pro/ fat
meal 5 pro/ carb
meal 6 pro/ fat
meal 7 pro/fat
meal 8 pro/fat
Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 5 wheat bix
50g protein / 70g carbs / 5g fat
WORKOUT
Meal 2: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat
Meal 3 :PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
100g boiled sweet potato
50g protein / 90g carbs / 3g fat
Meal 4 : Pro/Fat
1 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
30g protein / 2g carbs / 13g Fat
Meal 5: Pro/carb
2 Scoops Whey Protein
40g protein / 70g carbs /3g fat
Meal 6: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat
Meal 7: Pro/Fat
Lean Protein of your choice, 1 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 9g fat
Meal 8: Before Bed
2 Scoops of Whey Protein, 1 Tbsp. Flax Seed Oil
40g protein / 3g carbs / 20g Fat
It works out to be
355g protein =1420 cals 42%
322g carbs = 1288 cals 38%
73g fat = 657 20%
3365 total cals
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