how's my diet look

[Nomak666]

so heres my stats first.

height:5'6
weight:130
bodyfat: 10%
weight lifting: 3 1/2 years, serious for the past year

what im trying to do is gain a few solid pounds of muscle. im not in a rush and i want to maintain a low bodyfat all year round. so let me know if im on the right track.

10am
meal 1: 1 cup steel cut oatmeal 150cal, 26 carbs, 4 pro, 2 fat
2 scoops whey 240cal, 6 carbs, 48 pro, 2 fat

12pm
meal 2: Pre-Workout 2 scoops whey 240cal, 6 carbs, 48 pro, 2 fat

2pm
meal 3: 1 cup brown rice 150cal, 33 carbs, 4 protein, 0 fat
8oz lean meat 240cal, 0 carbs, 52 protein, 1 fat

4pm
meal 4: same as meal 3

6pm
meal 5: same as meal 3 plus ill eat a small salad with vinegar

830pm
meal 6: 8oz lean meat 240cal, 0 carbs, 52 protein, 1 fat
1 Tbsp natural pb 100cal, 3 carbs, 4 protein, 8 fat

on non workout days(sat&sun), ill replace the preworkout shake with 1 cup of rice and 8oz lean meat

this totals to 2290 calories, 332 protein, 167 carbs, about 18-20g fat

i weight train 5 days a week. monday chest, tuesday legs, wednesday back, thursday shoulders&traps, friday arms. and i do abs monday-friday before my workout, it consist of 3 exercises, 3 sets each totaling 9 sets.

 

[Tatyana]

so heres my stats first.

height:5'6
weight:130
bodyfat: 10%
weight lifting: 3 1/2 years, serious for the past year

what im trying to do is gain a few solid pounds of muscle. im not in a rush and i want to maintain a low bodyfat all year round. so let me know if im on the right track.

10am
meal 1: 1 cup steel cut oatmeal 150cal, 26 carbs, 4 pro, 2 fat
2 scoops whey 240cal, 6 carbs, 48 pro, 2 fat

12pm
meal 2: Pre-Workout 2 scoops whey 240cal, 6 carbs, 48 pro, 2 fat

Pre-workout - add some quick digesting carbs

Post workout nutrition??? You need a shake here as well with some simple carbs (skimmed milk is great) to optimise the anabolic phase post workout. ESSENTIAL for putting on muscle.

You may also want to look into during work nutrition if you are keen to put on some mass.

2pm
meal 3: 1 cup brown rice 150cal, 33 carbs, 4 protein, 0 fat
8oz lean meat 240cal, 0 carbs, 52 protein, 1 fat

4pm
meal 4: same as meal 3

6pm
meal 5: same as meal 3 plus ill eat a small salad with vinegar

830pm
meal 6: 8oz lean meat 240cal, 0 carbs, 52 protein, 1 fat
1 Tbsp natural pb 100cal, 3 carbs, 4 protein, 8 fat

on non workout days(sat&sun), ill replace the preworkout shake with 1 cup of rice and 8oz lean meat

this totals to 2290 calories, 332 protein, 167 carbs, about 18-20g fat

i weight train 5 days a week. monday chest, tuesday legs, wednesday back, thursday shoulders&traps, friday arms. and i do abs monday-friday before my workout, it consist of 3 exercises, 3 sets each totaling 9 sets.

That is a pretty good foundation for a diet, the only thing I would play around with is the macros and calories a wee bit.

You have a really high amount of protein, 200-250 g would probably suffice.

Those extra calories, I would add in at least 20-30 more grams of fat, and you could also do with some more carbs pre and post workout, and defo more fruit and veggies.

I wouldn't worry too much even if you eat up to about 2500 kcals especially if you are training quite intensely.


Are you going to get your lean meat from different sources as well? Chicken, tuna, turkey, eggs are great as well (whole eggs).

Are you planning on taking any supplements?

Cheat meals?

 

[Nomak666]

That is a pretty good foundation for a diet, the only thing I would play around with is the macros and calories a wee bit.

You have a really high amount of protein, 200-250 g would probably suffice.

Those extra calories, I would add in at least 20-30 more grams of fat, and you could also do with some more carbs pre and post workout, and defo more fruit and veggies.

I wouldn't worry too much even if you eat up to about 2500 kcals especially if you are training quite intensely.


Are you going to get your lean meat from different sources as well? Chicken, tuna, turkey, eggs are great as well (whole eggs).

Are you planning on taking any supplements?

Cheat meals?

yeah, i also do believe the protein is pretty high. but i dont know where else to put the calories. In may, i was in such a rush to get my abs to come out, that i had about 30 grams of carbs per day from like protein drinks, and maybe a half piece of whole wheat bread for lunch. i started blacking out everytime i stood up from a seat, plus i did high intensity interval cardio for about 30 minutes every morning on a n empty stomach, so my body def went into starvation mode. then once i got my bodyfat low enough, i felt like crap, so i slowly added some carbs, then more, then more, and this is the most. i usually eat every 2 hours, i was eating 4oz lean meat and 1/2 cup of rice, so this is double that. im a guy and even though im lean, i think 130 is way too low. my total calorie intake was about 1400 in may. made me feel like shit and i was still busting my ass at the gym, my max bench went up to 2oo lbs 3 times

i will add a tbsp of pb to my breakfast, and pre-workout? i hear you shouldnt have fat 1 hour before workout and 2 hours after workout, not sure. i will add another salad to my 4th meal.

you said to add carbs before workout. would a banana or apple work? im not a big fan of simple carbs, even immediately post workout.

my lean sources of protein come from lean chicken breast, turkey breast(not deli turkey), its just like chicken breast except its turkey and it has .5 grams of fat instead of 1 gram like chicken does. i also get my protein from whey shakes. i used to eat 8 egg whites, 1 whole egg for breakfast along with my oatmeal but i usually do low-moderate intensity cardio for 45-60 minutes 5-6 times a week, so for the days that i dont do cardio, ill eat the eggs instead of the shakes. i prefer real foods to shakes anyday. i try to keep shakes pre and post workout only.

another question i have is, would eating the same on saturday and sunday have negetive effects? since im not weight training on weekends, should i lower carbs and/or calories? some people say to do so, some people told me that ill need the carbs to fill up my glycogen stores so im refreshed for next weeks workout.

supplements are whey protein, multivitamin, i have vasapro ephedrine and 200mg caffeine pills that ill take before morning cardio on those days that i feel lazy,lol. ill take 50mg ephedrine with 400mg caffeine, i started at 25/200 but it started getting weak.

cheat meals: my weakness is sweets. before i started eating right, i barely ever ate candy, just mcdonalds and fast foods, but now, i love it. ill cheat once a week, with either a pack of sour patch kids or something like that, or ill eat a piece of entenmans coffee cake. i usually replace my meal 2 on saturday for it.