Critique anything you'd like, although I consider myself quite knowledgeable in bodybuilding dieting.
My stats/info:
Age: 21
Height: 5'7''
Weight: 180lbs
BF: 11% (just finished a cutting cycle -_-)
Training/Bodybuilding for last ~4 years, A/S in Exercise Science, and in school again for an A/S in Sports Nutrition
I work at LA Fitness and Manage a juice bar, have access to all foods.
I am naturally a mesomorph/slight endomorph, put on muslce weight easily with a little fat
Will be doing 500mg Test E/Week during this cycle (first time)
I eat every 2 hours on the dot, although I have a busy schedule, I am always around food and bring it everywhere I go. Typical day would go something like this for bulking, with day to day variances being carb/protein sources
C/P/F
6:30 - 1c Oats, 6-8 eggwhites, 1 yolk, .5L water, multivitamin, 1g Fish Oil
52g, 45g, 10g
8:30 - 1c Oats, 1 med Banana, 8oz chicken breast, 1g Fish Oil, .5L water
70g, 45g, 5g
10:30 - Turkey ( lots o' turkey :] ) sandwich on 2 slices whole wheat bread, 1/2 C lowfat greek yogurt, 1g Fish Oil, .5L water
55g, ~40g, 2g
12:30 - 8oz chicken breast, 1 med apple, 1/2c oats, 1g Fish Oil, .5L water
40g, 45g, 3g
2:15 - (Pr/W) - Whole wheat bagel, 1 med banana, 1g Fish Oil, .5L water
70g, 10g, 3g
3:00 - W/O
3:40 - (Po/W) - 2 Scoops Whey, 1 med banana, Gatorade, 5g BCAA
55g, 50g, 1g
5:30 - 6-8 eggwhites, 1 or 2 pieces of whole wheat toast, 1g Fish Oil, .5L water
40g, 45g, 2g
7:30 - Whatever mom makes for dinner (sue me), but it's always either lean beef (london broil), or fish, along with loads of veggies and lots of salad, 1g Fish Oil, .5L water
~15g, ~60g, ~15g
10:00 (bedtime) - 1/2c cottage cheese, tbsp natural peanut butter, 1c skim milk, multivitamin, 5g glutamine, 1g Fish Oil, multivitamin
20g, 35g, 10g
TOTAL MACROS:
Carb ~ 415 g
Protein ~ 375 g
Fat ~ 50 g
CALORIES ~ 3,610 kcal
(Carbs dip to about 350 g on non training days)
This was roughly what I used on my last bulking cycle and made great gains. Again, variences to carbs would be yams, sweet potatoes, etc. I eat a lot of fish and lean meat, so they meat sources are always switching up too.
I will adjust macros to influence calorie intake depending on weight gained during cycle. I weigh myself every monday morning, butt ass naked.
Please tweak anyway you'd like, I am very open minded to any suggestions.
- Dan
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