Daily sample of lean mass building diet

[bobby716]

715am: 1 slice WW toast with 1/2 cup cottage cheese, lowfat vanilla yogurt other times i do away with the toast add 1 cup of oats (i hate eggs but every now and again ill gag down 5-6 egg whites)

10am: cassien shake w/ water 4 oz gound beef banana

1230: 8oz ground beef with 1/4 cup salsa, some type of fruit

330pm: 8oz steak cup of spinach

530-7 workout

7pm: PWO shake 1/2 cup of oats 4 straberrys

830pm 8 oz steak 8 asparagus 1/2 cup (uncooked) rice

11pm: 2 tbs PB and a cassien shake

this is from yesterday. Pretty much the exact same every day except the meats change between beef, chicken, pork, turkey, veal

the ground beef is 75/25 but i pat down and rinse
both PWO and cassien shake are 30g protien, 3g carbs, 1g fat

any critques? advice?

 

[bobby716]

this would prob help:

23 yr old
5'10
as of this morning 218 lbs before first meal
bf: 14-16%?? top four abs show nice obliques and lower just starting to show themselves

 

[75th]

Too many shakes. Replace with whole food.

Only use a pwo shake if you literally dont have time for anything else. Most are a waste of money. Aside from that looks good....I would make your PWO meal less fatty and more carby.

 

[Seansean]

Yep very similar to mine, no red meat for me though.

 

[bobby716]

dropped the 10am shake and added a banana with 2 tbs of peanut butter

 

[The Instrumentalist]

dropped the 10am shake and added a banana with 2 tbs of peanut butter

i don't like this to be honest.
you're replacing 30+ grams of protein with..... 6 or 7 at most from the PB?

if you're gonna replace the shake, make sure it's protein bro.
if you don't have time to make food, stick to the shake. not sure where "most are a waste of money" comes from when talking about protein shakes....... i personally take in 3/day totalling 150 grams of my daily protein, and still consume 200grams more in whole foods. it's impractical for me to get 350grams of protein a day from all solid food.

 

[chesty]

Here is mine. Keeps the fat down and the muscle mass up.

Diet: CKD
Example menu:

breakfast: 2 egss, 3 pieces of bacon, 3 sausages,
meal: 56 gms Protein 2 tablespoons oil mixture
meal: 4-6 oz roast, carrots, celery, 2 tablespoons oil
gym
56 gms of Protein
last meal: leaf lettuce, tuna/taco meat (chicken or beef), 2tablespoons oil mixture, balsamic vinaigrette

Drink water/coffee during day or diet coke

take 1-2 chromium picolinate, serving of magnesium and calcium citrate, 1 potassium.

I do this for 6 days straight (all days I work out)

Day 7:
replace some fats with simpler carbs. Sometimes skittles or runts or gobstoppers or koolaid and either a couple slices of pizza or a serving of spaghetti and meatballs with Parmesan/Ramona cheese, but do not exceed total number of allowed calories for the day and maintain 200 gms of Protein per day.