I have been working for over a year regularly now, and I have seen some gains and such, but now I am ready to start focusing more on my diet then I have ever done before. I am not going to lie, when it comes to food and what I should be eating so I don't loose my toned stomach, but also get bigger overall I am clueless...
I am have been searching the last few days and sorta came up with a plan that I think I could work with and stick to.
-Lean out some, but mostly interested definition and tone.
-Recommended Daily Intake: 3170 Carbs: 317g Protein: 317g Fat: 70g
-Most of my protein is going to come from the lean broiled chicken and the carbs from whole grain rice and oats(possibly a better substitute for oats?)
Information: I am starting to look heavily into my diet now so I can improve the look and get the gains I want. I have not closely watched my diet before so this I don't have previous history of what works for me or not, but I am looking at suggestions for a busy schedule and what to eat.
My main goal is to be defined and toned out. I want to gain lean mass while not loosing my somewhat toned abs (hope to even further my definition in my abs with my better diet). I am not a hard gainer by any means, I use to be very overweight when I was younger (age 16 @ 225lbs), but worked it all off and fluctuate between 172-178, so it is rather easy for me to gain weight unfortunately its not always the good weight I want to gain....
I want to make sure I have a diet that is going to get me where I want to be, but like I said I am knew to this end of the working out,I am use to just focusing on the gym portion only.
I will not do fish or tuna which is why you wont see it on my plan lol.
This is what I cam up with but I am open to improvements since I am new to this. I am a huge vegetable lover (carrots/broccoli/spinach) and fruit lover (apples,grapes,bananas,pineapp le,strawberries,cantaloupe), but not sure what I could replace/add these into the plan I set up below.
This is what I was doing for the last hour, if anyone wants to help/critique it or suggest alternatives to go with my goal I would appreciate it!
Pre-workout: (Meal 1)
- Whey Protein
1 Serving Calories: 110
Fats: 1 Gram | Protein 22 Grams | Carbs 1 Gram
- 1/2 Skim/Fat Free Milk Calories: 43
Fats: 0.10 Grams | Protein: 4 Grams|Carbs: 6 Grams
1 Large Calories: 105
Fats: 0.4 Grams | Protein: 1 Gram | Carbs: 27 Grams
- 1 TBSP Natural Peanut Butter: 94
Fats: 8 grams| Protein 4 grams| Carbs: 3 grams
Post-Workout: (Meal 2)
- Universal Post Workout
Serving Size 3 Scoops: 302
Fats: 1.5g |Protein: 20g |Carbs: 52g
1.5 Cups Uncooked Calories: 461
Fats: 7.5 Grams | Protein 19 Grams | Carbs 81 Grams
- Egg Whites
4 Eggs Calories: 68
Fats: 0.2 Grams | Protein 14.4 Grams | Carbs 0 Grams
- Whole Eggs
2 Eggs Calories: 147
Fats: 10 Grams | Protein 12.6 Grams | Carbs 0.8 Grams
- Muscle Milk Calories: 100
Fats: 3 Grams | Protein 15 Grams |Carbs 5 Grams
1 Cup Uncooked Calories: 312
Fats: 6 Grams | Protein 12 Grams | Carbs 54 Grams
2 Large Strawberries Calories: 18
Fats: 0 | Protein: 0 | Carbs: 1
- Chicken Breast
4 Oz Calories: 186
Fats: 4 Grams | Protein 35 Grams | Carbs 0 Grams
- Brown Rice
2 Cups Cooked Calories: 432
Fats: 3.6 Grams | Protein 10 Grams | Carbs 90 Grams
- Cup Calories: 55
Fats: 0.5 Grams | Protein 3 Grams | Carbs 11 Grams
- Olive Oil
0.5 Tbs Calories: 60
Fats: 7 Grams | Protein 0 Grams | Carbs 0 Grams
- Natural Peanut Butter
2 Tbs Calories: 190
Fats: 16 Grams | Protein 8 Grams | Carbs 6 Grams
- Wheat Bread
2 Slices Calories: 260
Fats: 4 Grams | Protein 8 Grams | Carbs 46 Grams
Total Calories: 2925
Total Fat: 71.8
Total Protein: 188
Total Carbs: 383.8
Total Calories: 2623
Total Fat: 70.3
Total Protein: 168
Total Carbs: 331.8
My days usually start at 8AM and end at 12pm, but some days I will go to the gym in the morning and other days later in the evening, so of course these plan will fluctuate sometimes. I also do not plan to eat anything after 9:45PM, since I go to bed usually 12-1am every night.
Gold Standard 100% Whey (ON)
Assault Pre-workout (Musclepharm)
Xtend Intra-workout (SciVation)
Torrent Post Workout (Universal)