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Dk350
New member
In this diet my goal is to gain some lean mass while losing some fat.
Do i need .3 g of fats per pound of lean body mass or total body mass? Do I need 1gram of carbs per pund of lean body mass or overall weight? What do I need more of? All help is appreciated and feel free to make changes to my diet.
Stats: I'm 6 ft 189pounds 14-16% body fat and am taking no gear. I lift 5 days a
week, elliptical every morning after waking up at 135bpm heart rate for fat
burning ( I only shoot for a loss of 575 calories on the elliptical a day)
Total nutrition: 61.3g (22.5%) of fats, 2443 calories, 230.1g(37.6%)carbs, 238g (39%)protein and 120 oz of water (not including water mixed with protein or pre workout drink)
Elliptical training for 30 min
Meal 1: 50g oats (dry weight) w/ 10g of flax meal
1 cup of egg whites w/ 1 tbsp of olive oil (multivitamin & glutamine)
Weight training
Meal 2(right after lifting): 1 medium size banana(6.75in - 7.5in) and 1.5 scoops of whey w/ 10g of flax meal
bccaa, and creatine chews
Meal 3-4: 4 oz of chicken breast(cooked weight)
10 almonds
5oz of broccoli
110 g of brown rice (cooked weight)
fish oil capsule
Elliptical training 30 min.
Meal 5: 1 filet of cod/trout/salmon/tilapia
5 oz of broccoli
110g of brown rice(cooked weight)
10 almonds
fish oil capsule
Meal 6(before bed): 1 scoop of casein w/ 8oz of soy milk, 5 oz of broccoli, and bcaa
Do i need .3 g of fats per pound of lean body mass or total body mass? Do I need 1gram of carbs per pund of lean body mass or overall weight? What do I need more of? All help is appreciated and feel free to make changes to my diet.
Stats: I'm 6 ft 189pounds 14-16% body fat and am taking no gear. I lift 5 days a
week, elliptical every morning after waking up at 135bpm heart rate for fat
burning ( I only shoot for a loss of 575 calories on the elliptical a day)
Total nutrition: 61.3g (22.5%) of fats, 2443 calories, 230.1g(37.6%)carbs, 238g (39%)protein and 120 oz of water (not including water mixed with protein or pre workout drink)
Elliptical training for 30 min
Meal 1: 50g oats (dry weight) w/ 10g of flax meal
1 cup of egg whites w/ 1 tbsp of olive oil (multivitamin & glutamine)
Weight training
Meal 2(right after lifting): 1 medium size banana(6.75in - 7.5in) and 1.5 scoops of whey w/ 10g of flax meal
bccaa, and creatine chews
Meal 3-4: 4 oz of chicken breast(cooked weight)
10 almonds
5oz of broccoli
110 g of brown rice (cooked weight)
fish oil capsule
Elliptical training 30 min.
Meal 5: 1 filet of cod/trout/salmon/tilapia
5 oz of broccoli
110g of brown rice(cooked weight)
10 almonds
fish oil capsule
Meal 6(before bed): 1 scoop of casein w/ 8oz of soy milk, 5 oz of broccoli, and bcaa
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