nilebo2
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Here are my stats:
34 years old (ancient in terms of athleticism)
5'8"
201lbs
22-25% bf (guessing)
I have been weight training for 5+ years. I started off pretty weak but have gained mass and strength in the process. I am posting my training stats only to give a perspective of where I am at, not flaunting my ego.
Bench: 255lbs
Squat: 365lbs
Deadlift: 365lbs
Clean: 185lbs
What adjustments should I make to the following dietary plan? Please remember that I have basically been eating whatever and whenever so this is the initial adjustment period. I am thinking long-term and will make macro adjustments as time goes on. Eventually I would like to cut back on the carbohydrates but for now I think I need to start with controlling my caloric intake in order to be successful. I've tried breaking most things down in terms of easy measurement (ie. 1 Cup) in order to be consistent and to make effortless adjustments as time goes on. Let me know what you think.
Breakfast: Eggs (Hard Boiled)/ 3 large/ 341 calories
Mid-morning: ON Whey Shake/ 1 serving/ 110 calories
Lunch: Brown Rice/ 1 Cup/ 234 calories
Olive oile/ 1/2 tablespoon/ 58 calories
Chicken Breast (diced)/ 1 Cup/ 221 calories
Apple/ 1 Large/ 110 calories
Mid-Afternoon: On Whey Shake/ 1 serving/ 110 calories
Dinner: Brown Rice/ 1 Cup/ 234 calories
Olive Oil/ 1/2 tablespoon/ 58 calories
Chicken Breast (diced)/ 1 Cup/ 221 calories
Almonds (Whole)/ 22 whole/ 169 calories
Before Bed: Cottage Cheese/ 2 Cups/ 327 calories
Macros: 2,196 Calories Total
Protein: 230.6g (42%)
Carbs: 156g (29%)
Fat: 71.6g (29%)
Please, be brutal. :chairshot:
34 years old (ancient in terms of athleticism)
5'8"
201lbs
22-25% bf (guessing)
I have been weight training for 5+ years. I started off pretty weak but have gained mass and strength in the process. I am posting my training stats only to give a perspective of where I am at, not flaunting my ego.
Bench: 255lbs
Squat: 365lbs
Deadlift: 365lbs
Clean: 185lbs
What adjustments should I make to the following dietary plan? Please remember that I have basically been eating whatever and whenever so this is the initial adjustment period. I am thinking long-term and will make macro adjustments as time goes on. Eventually I would like to cut back on the carbohydrates but for now I think I need to start with controlling my caloric intake in order to be successful. I've tried breaking most things down in terms of easy measurement (ie. 1 Cup) in order to be consistent and to make effortless adjustments as time goes on. Let me know what you think.
Breakfast: Eggs (Hard Boiled)/ 3 large/ 341 calories
Mid-morning: ON Whey Shake/ 1 serving/ 110 calories
Lunch: Brown Rice/ 1 Cup/ 234 calories
Olive oile/ 1/2 tablespoon/ 58 calories
Chicken Breast (diced)/ 1 Cup/ 221 calories
Apple/ 1 Large/ 110 calories
Mid-Afternoon: On Whey Shake/ 1 serving/ 110 calories
Dinner: Brown Rice/ 1 Cup/ 234 calories
Olive Oil/ 1/2 tablespoon/ 58 calories
Chicken Breast (diced)/ 1 Cup/ 221 calories
Almonds (Whole)/ 22 whole/ 169 calories
Before Bed: Cottage Cheese/ 2 Cups/ 327 calories
Macros: 2,196 Calories Total
Protein: 230.6g (42%)
Carbs: 156g (29%)
Fat: 71.6g (29%)
Please, be brutal. :chairshot:
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