DK912
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Hello AM, I'm the type who prefers to setup a diet plan and pretty much adhere to it 100%, takes the guess work out for me and allows me to be consistent with imo the most important aspect of bodybuilding. I'm currently finishing up my reverse diet, another week or so and I'll be eating maintenance calories. My TDEE is roughly 2800, I've verified this through an excel spreadsheet over the last month so it should be pretty dead on. I plan to eat at a 500cal surplus putting me at 3300. Below is my diet plan so far, any tips on the best way to achieve the remaining cals? Plan on adding in another meal between breakfast and PreWO meal, just not sure where to go with it.
Yes I know the diet doesn't consist of a big variety, I don't really care for fish and red meat doesn't seem to digest well with me or I'd include steak to bump the cals up some. I do take 4g of fish oil daily to help with the lack of Omega 3s, any help/suggestions would be awesome!
Breakfast: 1C oats, 2tbsp PB, 4 whole eggs, 5 egg whites (42F/66P/60C)
PreWO: 6oz chicken breast, 1C broccoli, 1/2c rice (1.5F/44P/76C)
Intra/Post Shake: carb supp, 2 scoops protein (2F/50P/31C)
PostWO: 6oz chicken breast, 2c broccoli, 3/4c rice (1.5F/48P/116C)
Bedtime: 1C greek yogurt, 2tbsp PB, 1C frozen blueberries (16F/30P/32C)
Total Macros/Cals currently: (67F/239P/315C/24Fiber) 2,819cals
Yes I know the diet doesn't consist of a big variety, I don't really care for fish and red meat doesn't seem to digest well with me or I'd include steak to bump the cals up some. I do take 4g of fish oil daily to help with the lack of Omega 3s, any help/suggestions would be awesome!
Breakfast: 1C oats, 2tbsp PB, 4 whole eggs, 5 egg whites (42F/66P/60C)
PreWO: 6oz chicken breast, 1C broccoli, 1/2c rice (1.5F/44P/76C)
Intra/Post Shake: carb supp, 2 scoops protein (2F/50P/31C)
PostWO: 6oz chicken breast, 2c broccoli, 3/4c rice (1.5F/48P/116C)
Bedtime: 1C greek yogurt, 2tbsp PB, 1C frozen blueberries (16F/30P/32C)
Total Macros/Cals currently: (67F/239P/315C/24Fiber) 2,819cals