So it's about that time to dial in my diet. I typically follow the below baseline plan daily, except I also eat snacks (mainly hard-boiled eggs) whenever I'm hungry too.
TDEE: 2462
Goal: Lean Bulk (would be great to lose 1-2%bf too, currently at 10%)
Lift 4x/week for approx 45 min.
Cardio 25-30min 2x week
Format: P/C/F
7:50 1.5scoops of whey & 3/4 cup oats 44/48/5
8:30 Real Turkey sandwich on whole wheat 16/28/3
10:00 4oz. 93/7 ground beef n slice of ww bread 25/13/9
12:30 5oz. Chickn/1 cup brocc./pinch of cheese 36/7/6
3:30 5oz. Chickn/1 cup brown rice 33/33/3
4:45 - 5:45 Workout
6:00 1.5 scoops of whey & 3/4 cup oats 44/48/5
7:00 2 cans Tuna, Half head of Romaine, 1.5 tbs olive oil 53/2/22
9:00 4 egg whites/2 whole & 3 strips of turkey bacon 38/6/15
Total baseline cals. 2508 289/185/68
Side notes:
- I've been eating about 6 hard- boiled eggs a day on top of this, plus a chicken wrap (4-5 oz chicken, 1 leaf romaine, 1 oat bran/flax seed wrap) with this included my recent macros are approx. 2925 cals. 345/207/81
- I know my protein is high n carbs seem too low. I used to do a 40/40/20 split but the carbs bloated me to all hell so I dropped em and upped protein.
- My whole wheat bread choice is not the best, suggestions welcome
- If I were to up my shakes from 3/4 cup oats to 1 cup, I could net over 30g extra carbs (120 calories).. thoughts?
- I can't stand sweet potatoes but like brown rice n love oats
Thx for readin my novel fellas.. plz feel free to suggest any changes you feel necessary.
cheers!
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