No bro i want lean gains lol want to lose bodyfat and gain musscle leaan out bro .... Iv looked and cant find a decent meal plan
How long have you been training? To recomp you need to know how your body handles different foods. If beef is cheaper.than chicken, switch a meal with beef instead of chicken. To recomp it takes a while to perfect your diet and get your body to act how you want it to.
Look down at a post named critique my lean bulk by phillyb. Take that and tweak it to you're budget and needs. It's atleast a base for you to work from.
Iv been train for a year bro im 21 and 180bls it is hard i have also done my best to eat clean and stuff so yh but im doing my best to hit a nicly diet to lose bodyfat for a bulky cycle of p mag in the winter bro?
Right iv got it ...
Meal 1. 4 hole eggs 200g of beans 100g of weetabix.
Meal 2. 2 chicken breast 1 cup of mash 1 cup of brocly.
Gym . Shake .
Meal 3. 200g of chicken with 1 cup of mash and glass of hole milk.
Meal 4. 200g of chicken with 2 slice brown bred and light butter.
So that seems nice and good hows this for a nice lean gain ? Thanks alot i need to get this **** roght i wamt yo gain more !
looks good. I would add some veggies with 3 and 4 tho. Do this and see how your body reacts to it. In about two weeks on it if youre not gaining then add some more cals or reduce if youre gaining to much fat. And you can add some beef instead of chicken sometimes too. Just make sure you eat meat and get the protein you need.
It all adds to around 2400cals aday
So 230g of pro 220g of carbs and around 60 to 70g of fats .... This ok? For a recomp diet looking to still gain but lose at tge same time ?
You don't want to exceed 1.5 egg yolks a day. You could get egg white protein powders to cook with. I use Rose Acre Farm egg whites and it's like $78 for $10lbs of it which is more than 1000 egg whites!
If I was bulking I would have 4 large meals usually and couple of small meals between them. My big meals would be brakefast, pre-workout, post-workout, and before bed. My last meal would consist of a lot of cottage cheese for obvious reasons.
It's easy to up your calories with oatmeal, brown rice, and sweet potato
Oh and PB
I'm on 100g of carbs/day...in other words, ATM, I am not a very happy person :/
The macros look split good. For me 2400 would not be much, but dor you it might be. If you're not getting bigger after 2 weeks add 250 cals and see how that works.
Hey Colbert, im watching you right now
It's the incredible edible egg brehhhh. 6 whole eggs is okay imo.
1.5 of yolk aday? Bro i thought the hole sayin of yollks bad for you was a mith? People say its cery very good for you?
You are right tho if i dont get bigger lean in 2 weeks il just umm put some penut in my mash? Ewwww lol but i guess it would be a must???
just spoon down a few tbs of pb after each meal, that will get you the extra cals you need.
Tbs? Of the pb? Huh lol ?
table spoons of penut butter
And what about the egg yolks? Shal. I change?
Oh yh sry im irish bro we backwards lol ok yh makes sence ... So umm yh i have my diet plan of 4 meals i want lean gains now im realy happy the only biggi is the breaki now so yolks .. 4 hole egss to much? I dont want to die lol no but is it to much?