Please look at my diet

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
 
MrBigPR

MrBigPR

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id put the Creatine to 5 g pre and post workout. Bump the Glutamine to 10g pre and post workout. Glutamine doesnt make it past GI into bloodstream, but some swear by it.

Diet so far looks alright, id personally workout maybe an hour-hour and a half after eating. Find where your BMR sits, and work off of that for your meal planning. Add slowly 100-150 clean cals per every 2 days and once you hit your sweet spot you can maintain or add more. Remember cals going in vs. cals expended. Anything over is going to get stored as fat, no matter how clean.

If you are hitting the weights hard, you shouldnt worry about getting too fat, or losing too much weight. Dont worry about cardio, hit the weights hard.
 

firedoghfd

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sorry i do take axis labs smash pre workout which has a creatine blend in it.
 
suncloud

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i would cut the carbs down drastically, and increase your healthy fats like nuts, avacado, olive oil, etc. cutting with 280g of carbs is rather challenging.
 

firedoghfd

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i would cut the carbs down drastically, and increase your healthy fats like nuts, avacado, olive oil, etc. cutting with 280g of carbs is rather challenging.
to much carbs for a 'clean' bulk?????

i'm not trying to cut right now. i want to put on more mass first then i will cut followed by maintaining. i don't want to put on a lot of fat so i'm trying to doing it as cleanly as possible.
 

firedoghfd

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now on my off days. days i don't hit the gym at all. cut back on everything right? say 500 calories or so?

what about the creatine, take the day off or will it screw my levels up to much.

because of my work my days look like this
ON ON ON ON ON OFF ON OFF.....again.......ON ON ON ON ON OFF ON OFF....again

the two ON days after a OFF day i tend to sleep until 1-2pm. i still hit the gym hard later that afternoon. eating is a bitch on these days. maybe i need to try and get up around 10am and eat. that would be hard...normally i'm with out sleep for 24-27 hours on the OFF days
 
MrBigPR

MrBigPR

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I would try to get as much sleep as you can, at least 8 hours but no more than 10. I would be waking up to eat, and it will help with feeling good in the morning. Do what you need to do to get ur rest and recovery, they play a very important role in muscle building
 

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