hey fellas

using Ronnie Rowlands Reload Diet structure I have made my diet for the next 5 week reload. I will be running a lean bulk. As such I am aiming for 2 grams of protein per bodyweight.

MY TDEE - 3182

I will be running 2 diets, one on training days and one on rest days and I will post them both up. Aiming for 500 calorie surplus.

TRAINING DAYS (MON, WED, THURS, SAT)

Meal 1 - PROTEIN/CARB/FAT

70 grams WPI
160g oats
1 tbsn honey and blueberries
1 tbsn flax seed oil

Pro/Carb/Fat = 69/116/14

Meal 2 - PROTEIN/FAT

128 grams of tuna
30 grams WPI

Pro/Carb/Fat = 55/0/16

Meal 3 - PROTEIN/CARB (PREWORKOUT)

225g kangaroo steak
260g sweet potato
1 cup spinach
40g Waxy Maize

Pro/Carb/Fat = 57/93/0


Meal 4 - PROTEIN/CARB (POSTWORKOUT)

70g WPI
100g Waxy Maize

Pro/Carb/Fat = 56/100/0

Meal 5 - PROTEIN/CARB

180g Roasted Turkey Breast
355g baked sweet potato
1 cup spinach

Pro/Carb/Fat = 52/73/0

Meal 6 - PROTEIN/FAT

170g Chicken Breast
3 whole eggs

Pro/Carb/Fat = 64/0/21

Meal 7 - PROTEIN/FAT

60g Casein
1.5 tbsn natural peanut butter

Pro/Carb/Fat = 48/0/14

TOTALS - CARB 381.75
PRO 401.3
FAT 65

= TOTAL CALORIES 3717 = 535 SURPLUS



REST DAYS (TUES, FRI, SUN)


Meal 1 - PROTEIN/CARB/FAT

70 grams WPI
180g oats
1 tbsn honey and blueberries
1.5 tbsn natural peanut butter


Pro/Carb/Fat = 78/128/14

Meal 2 - PROTEIN/FAT

128 grams of tuna
30 grams WPI

Pro/Carb/Fat = 55/0/16

Meal 3 - PROTEIN/CARB

225g kangaroo steak
260g sweet potato
Quinoa flakes mixed with 20g WPI
1 cup spinach


Pro/Carb/Fat = 73.2/103/0


Meal 4 - PROTEIN/FAT

60g WPI
2 tbsn natural peanut butter


Pro/Carb/Fat = 48/10/18

Meal 5 - PROTEIN/CARB

180g Roasted Turkey Breast
355g baked sweet potato
60g Oats with Cinnamon
1 cup spinach

Pro/Carb/Fat = 52/108.75/0

Meal 6 - PROTEIN/FAT

150g Chicken Breast
3 whole eggs

Pro/Carb/Fat = 58/0/21

Meal 7 - PROTEIN

60g Casein


Pro/Carb/Fat = 48/0/0

TOTALS - CARB 339.75
PRO 408.3
FAT 69

= TOTAL CALORIES 3613 = 431 SURPLUS





WHAT DO YOU GUYS THINK!!!