I'm 5'9" 165 lbs. Been training for about 3 years had to take a 8 month break in the middle due to incarceration. Bench-245 Squat- 355 Deadlift-330.( working on dead's heavily probably up from this weight now I have trouble with them due limitations) Looking to up my major lifts. Just giving a background and My main goal is to gain lean mass to get my weight up to 175 lbs+ I give myself a cheat meal once a week to make all this worth it and reasonable to stick to.
Estimated Totals: 3200-3300 calories 100 g fat 330 g protein 200 g carbs
(based on calorie counters on the internet)
(everything is spaced out in 2-3 1/2 hour periods)
Morning:
5eggs and a vegetable smoothie
Mid-afternoon:
1 1/2 chicken breast's w/ cup of brown rice and a small serving of broccoli
next meal:
Ground beef with brown rice large serving
before workout:
Chicken breast w/ cup of brown rice
beta-alanine and caffeine and BCAA
after workout: whey protein shake with bcaa's and glutamine w/ 1% milk
chicken breast w/ cup of brown rice and a small serving of broccoli
before bed: Casein protein shake w/ 1% milk
**Chicken is cut up and cooked in olive oil for a little flavor with just salt and pepper as seasoning. Also, use hot sauce on all of it for more flavor since I prepare for 4+ days ahead of time on the weekend.
Estimated Totals: 3200-3300 calories 100 g fat 330 g protein 200 g carbs
(based on calorie counters on the internet)
Based on the TDE calculator on here my suggested is:
TDE: 2784-3008 (don't have my exact body fat %)
****With all this being said I'm wondering how to change up the diet to fit in more carbs and how necessary this is with still reaching the calorie requirement. I understand the readings I guess would just like some personal experience on why the additional carbs instead of protein when I've also read a lot of things that too much protein isn't going to hurt me in anyway.
At the moment I'm adding in 2 servings of oatmeal at/ right after breakfast depending on how much I can stomach at the time.*******
Any suggestions and Comments are welcome and would be greatly appreciated.
Estimated Totals: 3200-3300 calories 100 g fat 330 g protein 200 g carbs
(based on calorie counters on the internet)
(everything is spaced out in 2-3 1/2 hour periods)
Morning:
5eggs and a vegetable smoothie
Mid-afternoon:
1 1/2 chicken breast's w/ cup of brown rice and a small serving of broccoli
next meal:
Ground beef with brown rice large serving
before workout:
Chicken breast w/ cup of brown rice
beta-alanine and caffeine and BCAA
after workout: whey protein shake with bcaa's and glutamine w/ 1% milk
chicken breast w/ cup of brown rice and a small serving of broccoli
before bed: Casein protein shake w/ 1% milk
**Chicken is cut up and cooked in olive oil for a little flavor with just salt and pepper as seasoning. Also, use hot sauce on all of it for more flavor since I prepare for 4+ days ahead of time on the weekend.
Estimated Totals: 3200-3300 calories 100 g fat 330 g protein 200 g carbs
(based on calorie counters on the internet)
Based on the TDE calculator on here my suggested is:
TDE: 2784-3008 (don't have my exact body fat %)
****With all this being said I'm wondering how to change up the diet to fit in more carbs and how necessary this is with still reaching the calorie requirement. I understand the readings I guess would just like some personal experience on why the additional carbs instead of protein when I've also read a lot of things that too much protein isn't going to hurt me in anyway.
At the moment I'm adding in 2 servings of oatmeal at/ right after breakfast depending on how much I can stomach at the time.*******
Any suggestions and Comments are welcome and would be greatly appreciated.
