Diet is a totally new subject for me. Have been slowly adjusting my diet over the last year from the standard buisness guy routine. Current time back at gym is only 3months after a 8 year lay off and would really like some advice on how i should be adjusting my diet.
current stats:
5"7
185-190
BF must be between 15-20 (originally thought under 10 but after seeing pictures here and suggested BF of other members i was wrong forsure)
I train 4 days on and one off.
Looking to gain bulk size and not be worried about being very lean until later in the new year as winter ends.
Well here is my attempt so far.
7am
protein shake - 250 cal/ 6.5g fat/ 32g pro/ 16g carbs
banana - 200 cal/ 1g fat/ 2g pro/ 51g carbs
yogurt - 110 cal/ 2g fat/ 5g pro/ 19g carbs
1 cup of fresh mixed fruit - 56 cals/ 0g fat/ 1g pro/ 14g carbs
10am
1 cup of milk - 130 cal/ 5g fat/ 8g pro/ 13g carbs
can of tuna - 179 cal/ 1g fat/ 39g pro/ 0 carbs
handful of cashew's - 180 cal/ 15g fat/ 5g pro/ 8g carbs
Noon
chicken breast - 159 cal/ 2.1g fat/ 33g pro/ 0g carbs
protein shake - 250 cal/ 6.5g fat/ 32g pro/ 16g carbs
yogurt - 110 cal/ 2g fat/ 5g pro/ 19g carbs
3pm
cup of orange juice - 112 cal/ 0g fat/ 2g pro/ 27g carbs
can of tuna - 179 cal/ 1g fat/ 39g pro/ 0 carbs
handful of cashew's - 180 cal/ 15g fat/ 5g pro/ 8g carbs
6pm
chicken breast - 159 cal/ 2.1g fat/ 33g pro/ 0g carbs
cup of veggie's
protein shake - 250 cal/ 6.5g fat/ 32g pro/ 16g carbs
2 baked potatoes - 556 cal/ .8g fat/ 15g pro/ 126.4 carbs
9pm
yogurt - 110 cal/ 2g fat/ 5g pro/ 19g carbs
banana - 200 cal/ 1g fat/ 2g pro/ 51g carbs
cup of fresh fruit - 56 cals/ 0g fat/ 1g pro/ 14g carbs
cup of milk - 130 cal/ 5g fat/ 8g pro/ 13g carbs
Total Cals = 3556
pro= 312g
carbs= 443.4g
fat= 72.5g
Please give me any advice either good or bad.
Thanks in advance.
Derrick
Reply With Quote