Stats-
20yrs old
193 lbs
15% bf
5 foot 9.5 inches
BMR-2015kcal TDEE-3475kcal + 500kcal for mass gain
Goal-220 lbs at 10-15% bf
Fat Free Mass-165lbs Fat Mass-28.9lbs
I think if i based my diet around my tdee i would add to much sloppy mass due to the way my body reacts to carbs, so to counteract this i do cardio 3 times a week on top of a 6 day bb routine, i want to get to my goal wieght without gaining extra fat (lean gain), here is my idea of a diet, is it wrong? help from any one is much needed, cheers...
Meal plan idea...
Meal 1-8.00am
2 whole eggs and 4 egg whites cooked in olive oil
22grams of whey (syntha-6)
A bowl of porridge
Pro-60g Carb-70g Fat-13g
Meal 2-11.00am
2 chicken breasts
Brown rice and bbq sauce
Handful of raw mixed nuts
Pro-60 Carb-70 Fat-13
Pre workout 12.01pm
N.O. explode
Train from 12.30pm till around 1.45pm-2.00pm ( its always hard to leave for me!)
Post workout (meal 3) 2.05pm
44 grams of whey (syntha-6)
1 bannana or/and gatorade and sum nuts
Pro-60 carbs-70-60 fat-13g
Meal 4- 4.30-5.00pm
Large steak/fish/chicken/turkey cooked in olive oil
With brown rice or sweet potatoe
Pro-60 carb-70 fat-13
Meal 5- around 8.00pm
2 boiled eggs, 1 chicken breast and handful of nuts
Pro-60g Fat-13g
Meal 6- before bed around 11-12pm
option 1- 44grams of whey and some nuts.
option 2- 2 low fat beef burgers cooked with olive oil and cottage cheese
Pro-60g Fat-13g
Daily macros
Pro-360 (1440kcal) carb-280 (1120kcal) Fat-78g (702) total kcal is 3262
I take away carbs and put fats in there place here and there for bloat reasons
protien always stays the same. What you guys think on this diet?
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