firedoghfd
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Ok i have gotten back into the gym. started Dec of last year. starting weight was 168 and 27-28% BF. I am now 150 and 18-19% BF. I have put on some muscle but now ready to kick it up a notch and really look at my diet. i want to clean bulk. i'll add calories each week if i need to.
my diet is as follows. Last 2 days. i'm planning to keep it basically the change. i'll change my meat up, some days more chicken some days more fish. beef a few times a week (only very lean beef)
Grand Total
Day 1 Day 2
Calories 2746-------2658
Fat 36.9g------------32
Carbs 280g----------278
Fiber 36.5g----------31.5
Protein 296.4g------303
(calories,fat,carbs,fiber,protein)
Day 1
8:45 Oatmeal, milk, whey, banana (579,4,69,13,65)
11:45 Eye round, Red potato, almonds (476,13,35,5.5,53)
Work out at 12:30
2:10 post work out meal. Whey, banana, pretzel (543,6,73,5,53)
2:55 tuna on bread with light mayo, pretzel (365,6.5,50,5,30)
5:45 orange roughy. Wild rice, broccoli (504,4.9,44,4,53.4)
8:45 12 hour protein (250,3,12,4,42)
Day 2
8:45 Oatmeal, milk, whey, banana (579,4,69,13,65)
11:45 Eye round, Red potato, almonds (476,13,35,5.5,53)
Work out at 12:30
2:10 post work out meal. Whey, banana, pretzel (563,4,77,4,52)
2:55 Chicken breast, wild rice (400,4,37,1,50)
5:45 Scallop.Wild rice, beans (390,4,48,4,41)
8:45 12 hour protein (250,3,12,4,42)
I also take in fish oil, 5 g Creatine Monohydrate (CREAPURE®), mulit Vitamin
Amino 4800, Glutamine 5g,
so what do you think, good starting point
my diet is as follows. Last 2 days. i'm planning to keep it basically the change. i'll change my meat up, some days more chicken some days more fish. beef a few times a week (only very lean beef)
Grand Total
Day 1 Day 2
Calories 2746-------2658
Fat 36.9g------------32
Carbs 280g----------278
Fiber 36.5g----------31.5
Protein 296.4g------303
(calories,fat,carbs,fiber,protein)
Day 1
8:45 Oatmeal, milk, whey, banana (579,4,69,13,65)
11:45 Eye round, Red potato, almonds (476,13,35,5.5,53)
Work out at 12:30
2:10 post work out meal. Whey, banana, pretzel (543,6,73,5,53)
2:55 tuna on bread with light mayo, pretzel (365,6.5,50,5,30)
5:45 orange roughy. Wild rice, broccoli (504,4.9,44,4,53.4)
8:45 12 hour protein (250,3,12,4,42)
Day 2
8:45 Oatmeal, milk, whey, banana (579,4,69,13,65)
11:45 Eye round, Red potato, almonds (476,13,35,5.5,53)
Work out at 12:30
2:10 post work out meal. Whey, banana, pretzel (563,4,77,4,52)
2:55 Chicken breast, wild rice (400,4,37,1,50)
5:45 Scallop.Wild rice, beans (390,4,48,4,41)
8:45 12 hour protein (250,3,12,4,42)
I also take in fish oil, 5 g Creatine Monohydrate (CREAPURE®), mulit Vitamin
Amino 4800, Glutamine 5g,
so what do you think, good starting point