my clean bulk

[Nomak666]

i got so much into cuttin gthat i was at 130pounds, which made me look too skinny

heres my stats as of now

male, 5'6 140lbs 12% bf. i want to gain some muscle and maintain a low bodyfat. heres my diet that i made.


10am: 6 egg whites, 2 whole eggs, 2 cup oatmeal, 4 slices of light whole wheat bread (for 2 slices, its 80 calories and 18 grams of carbs, so 160 and 36 total) calories 722

1230pm 2 scoops whey(48 grams of protein) 2 bananas
calories 450

workout at 1pm-245pm

3pm 6oz grilled chicken breast or grilled turkey breast(not cold cuts), 1 whole wheat tortilla(sahara brand 170 cals, 4.5 fat, 27 carbs), and 3/4 cup rice(112 calories, 25 carbs) calories 462

530pm same exact thing, plus a tbsp of yellow mustard

8pm 6oz lean meat (either chicken or tilapia), 1.5 cups of rice(225 calories, 50 grams carbs) calories 405

1030pm 6oz lean meat (chicken turkey or tilapia), 2 cups of rommaine letttuce, and 2 tbsp extra virgin olive oil with 1 tbsp balsamic vinegar
calories 420

1am 10 egg whites, 2 whole eggs
calories 330

i cut my carbs 5 hours before bed.

total calories 3241
total protein 289g
total carbs 253g
total fats 66g

let me know how it looks. thanks

 

[Nomak666]

anyone?

 

[mwm5]

between 2:45 and 3:00 do you have any kind of PWO shake or are you just going straight into your meal?

 

[Nomak666]

between 2:45 and 3:00 do you have any kind of PWO shake or are you just going straight into your meal?

straight into the meal. ive used a whey shake and 60g of waxymaize after my workouts but i rather have a meal since im starving, since the meal before my workout is only a whey shake and 1 cup of oatmeal

 

[Sim882]

Why whey b4 bed.

I'm doubting the PB delays its absorption that much, consider a slower protein source (i.e., anything else. Casein or if you are hungry scrambled eggs or PB and cheese)

 

[Nomak666]

Why whey b4 bed.

I'm doubting the PB delays its absorption that much, consider a slower protein source (i.e., anything else. Casein or if you are hungry scrambled eggs or PB and cheese)

yeah, i heard that fat might slow down absorbtion. im pretty sure it doesnt though. im always hungry at night because i cut my carbs down at night. im just still in the phase with carbs are stored as fat if you sleep on it,lol. how would 12 egg whites 2 yolks be in place of the 2 scoops of whey and 2 tbsp pb?

thanks bros

 

[Burpees]

carbs+protein before bed is fine, otherwise im up at 2am eating again.. im losing fat and im fatter to begin with than most of you.

 

[Rage-Of-Sparta]

i would just do slow digesting protein and EFAs b4 bed. there is no need for carbs right b4 you go to sleep unless u train late at night

 

[Nomak666]

is that too many calories for me? 3200 cals at 140? but im eating extremely clean meaning no fast foods or anything like that

 

[Rage-Of-Sparta]

stay with it for a week or so and if you think your gaining fat and not muscle then just shave the cals back a little. I doubt u will have that problem as long as your training hard and eating clean. remember conistency is key in training and eating