I'm looking to start in May, right now I"m eating at TDEE or slightly above.
I'm thinking I need to lower the protein down to around 230g and up the carbs?
STATS
Age: 58
Weight: 174.75
Height: 69.25
BF: 8.36%
Lean Mass: 160
Goal: lean bulk and try to save as much gains as possible from first cycle
BMR: 1645
TDEE: 2632
Meal 1 (4:30)
cal/fat/carb/pro
1 scoop whey 114/2/2/24
1/2 cup rolled oats 190/4/34/7
egg whites 50/0/0/10
Meal 2 (7:30)
cal/fat/carb/pro
6oz chicken breast 180/3/0/39
1 cup quinoa 220/6/36/6
Meal 3 (10:30)
cal/fat/carb/pro
6 oz lean ground beef 255/12/0/35
1 cup quinoa 220/6/36/6
1 cup mixed vegetables 25/0/4/1
Meal 4 (1:30)
cal/fat/carb/pro
3oz lean ground beef 128/6/0/17
½ cup quinoa 110/3/18/3
workout (3:00)
PWO (4:30)
cal/fat/carb/pro
2 scoops whey 228/3/4/48
Carbmax 380/0/95/0
Meal 5 (5:00)
cal/fat/carb/pro
6 oz lean ground beef 255/12/0/35
1 cup quinoa 220/6/36/6
1 cup mixed vegetables 25/0/4/1
Meal 6 (7:30)
cal/fat/carb/pro
6oz chicken breast 180/3/0/39
1 cup quinoa 220/6/36/6
Daily totals
Calories: 3000
Fat: 73
Carbs: 309
Protein: 285
I will probably be hitting closer to 3200 calories (500 over tdee) or more depending on how hungry I get. I will be adding other foods like, fish, turkey, eggs, yams, brown rice, beans, nuts, avocado, blueberries.
I'm thinking I need to lower the protein down to around 230g and up the carbs?
STATS
Age: 58
Weight: 174.75
Height: 69.25
BF: 8.36%
Lean Mass: 160
Goal: lean bulk and try to save as much gains as possible from first cycle
BMR: 1645
TDEE: 2632
Meal 1 (4:30)
cal/fat/carb/pro
1 scoop whey 114/2/2/24
1/2 cup rolled oats 190/4/34/7
egg whites 50/0/0/10
Meal 2 (7:30)
cal/fat/carb/pro
6oz chicken breast 180/3/0/39
1 cup quinoa 220/6/36/6
Meal 3 (10:30)
cal/fat/carb/pro
6 oz lean ground beef 255/12/0/35
1 cup quinoa 220/6/36/6
1 cup mixed vegetables 25/0/4/1
Meal 4 (1:30)
cal/fat/carb/pro
3oz lean ground beef 128/6/0/17
½ cup quinoa 110/3/18/3
workout (3:00)
PWO (4:30)
cal/fat/carb/pro
2 scoops whey 228/3/4/48
Carbmax 380/0/95/0
Meal 5 (5:00)
cal/fat/carb/pro
6 oz lean ground beef 255/12/0/35
1 cup quinoa 220/6/36/6
1 cup mixed vegetables 25/0/4/1
Meal 6 (7:30)
cal/fat/carb/pro
6oz chicken breast 180/3/0/39
1 cup quinoa 220/6/36/6
Daily totals
Calories: 3000
Fat: 73
Carbs: 309
Protein: 285
I will probably be hitting closer to 3200 calories (500 over tdee) or more depending on how hungry I get. I will be adding other foods like, fish, turkey, eggs, yams, brown rice, beans, nuts, avocado, blueberries.
