Advanced Diet Critique Needed - 3J ??

[stevey_6t9]

Starting a Test cycle in a month guys, need some good diet tweaking though.

Goals: CLEAN bulk


BMR: 1972.45 TDEE: x 1.55

Total BMR = (1972.45 x 1.55) = 3057.29 kcal

Diet:

Meal 1: 65g of oats, 200 ml skim milk, , 2 scoops whey, 5g fish oil, 1g Vit C, Vit E, Multivitamin

P: 60, CHO: 60, F: 16

Meal 2: 6 egg whites, 2 whole eggs, 2 slices whole meal bread, 2 table spoon hummus.

P: 45, CHO: 30, F: 18

Meal 3: 200g tuna with olive oil, 200g frozen mixed vegetables

P: 38, CHO: 6, F: 8

Meal 4: 120g cooked brown rice, 200 g chicken breast

P: 40, CHO: 60, F: 7

Meal 5: (PWO) 2 scoops whey isolate, 1 tea spoon Creatine monohydrate, 30g dextrose, 30 g maltodextrin, 2g BCAA, One banana, One apple.

P: 60, CHO: 85, F: 1

SNACK

200ml skim milk, 50g almonds

P: 30, CHO: 18, F: 20


Meal 6: 2 scoops casein, 200 ml skim milk, 1 table spoon peanut butter

P: 45, CHO: 20, F: 17

Total:

P: 4kcal
CHO: 9kcal
F: 4kcal

P: 318 (318x4) = 1272
CHO: 279 (279x4) = 1116
F: 87 (87x9) = 783

Total: = 3171 kcal

 

[3J]

wtf is whole meal bread??

 

[stevey_6t9]

wtf is whole meal bread??

a healthy type of brown bread

 

[3J]

what are you goals here??

 

[stevey_6t9]

what are you goals here??

i want to clean bulk for a while. And im starting a test cyp cycle in a month also.

 

[3J]

Starting a Test cycle in a month guys, need some good diet tweaking though.

Goals: CLEAN bulk


BMR: 1972.45 TDEE: x 1.55

Total BMR = (1972.45 x 1.55) = 3057.29 kcal

Diet:

Meal 1: 65g of oats, 200 ml skim milk, , 2 scoops whey, 5g fish oil, 1g Vit C, Vit E, Multivitamin

P: 60, CHO: 60, F: 16

Meal 2: 6 egg whites, 2 whole eggs, 2 slices whole meal bread, 2 table spoon hummus.

P: 45, CHO: 30, F: 18

Meal 3: 200g tuna with olive oil, 200g frozen mixed vegetables

P: 38, CHO: 6, F: 8

Meal 4: 120g cooked brown rice, 200 g chicken breast

P: 40, CHO: 60, F: 7

Meal 5: (PWO) 2 scoops whey isolate, 1 tea spoon Creatine monohydrate, 30g dextrose, 30 g maltodextrin, 2g BCAA, One banana, One apple.
as long as this banana hasn't gone brown, its ok..
P: 60, CHO: 85, F: 1

SNACK

200ml skim milk, 50g almonds
add protien here
P: 30, CHO: 18, F: 20


Meal 6: 2 scoops casein, 200 ml skim milk, 1 table spoon peanut butter

P: 45, CHO: 20, F: 17

Total:

P: 4kcal
CHO: 9kcal
F: 4kcal

P: 318 (318x4) = 1272
CHO: 279 (279x4) = 1116
F: 87 (87x9) = 783

Total: = 3171 kcal

it looks good.. not bad at all.. keep your cardio low.. maybe just 20min 3x week

but report back to me bi-weekly... we might have to up your intake...

for now, just add that protien at your snack.. that'll up your intake over you tdee just a bit...