Diet Check Please

  1. Diet Check Please


    I'm 33yrs old, 6' tall, and 217 pounds around 14% BF. I'm mostly sedentary as I sit at a desk most of the day. I workout 5 days a week and add HIIT cardio post workout 3 days a week for 15 minutes.

    Looking to lean bulk for the next few months. Here is my typical weekly diet plan, please critique and let me know how I can improve.

    Breakfast:
    1/2 cup oats
    3 whole eggs and 2 cups egg whites

    Snack:
    1 serving honey roasted almonds

    Lunch:
    Grilled chicken salad with vegetables.

    Snack:
    Fruit platter, usually oranges, grapes, melons, and strawberries

    Pre-workout:
    2 grilled chicken breasts
    1 cup oats

    Post-workout:
    1 scoop whey
    1 banana

    Dinner:
    1/2 cup brown rice
    chicken or beef

    Snack:
    2 tablespoons of natty peanut butter

    Pre-bed:
    Greek yogurt.

    Thanks everyone


  2. It actually looks really good. What's that add up to for calories though? Also, don't fear vegetables
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  3. do you know how to calculate your TDEE?
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  4. Change dinner to be solely beef; you need a high iron source in there + some saturated fats. Plug in your food plan into Myfitness pal or something and see what micronutrients you are low on; my guess would be calcium and iron.

  5. Looks like I'm around 2300 calories a day, and definitely low on calcium and Iron. Thanks for the tips.. On week 3 of Trenavar/Stano 90mg/1000mg, and up 5 lean pounds. Going to continue adding calories slowly to take advantage of the awesome recomp effect I'm seeing so far with Trenavar.
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  6. At 6' and 217lbs there's no way your bulking on 2300 cals at your activity level. Like hva said, take a look at your TDEE. I'd almost guarantee your losing weight.

    It's a clean diet but you have to really increase cals IMO
  7. Diet Check Please


    In coming off a long cut, from under 2k calories. With the increase in calories, and tvar I'm up 5 pounds in 3 weeks. Like I said, increasing calories slowly. Best approach after a long cut.
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