greenlantern2013
New member
HI 3j thanks for the reply,
I Have reduced to just 1 protein pre and post workout.
Other than that does my diet look ok?
Any help appreciated, cheers!
Age- 25
Weight- 195 lbs
Height- 183cm (roughly 6 foot)
BF- 18%
Goal- currently lean bulking
BMR- 1909
TDEE= 2959
Training -
Mon - chest/ abs (1 hour)
Tue - Back/ biceps (1 hour) + moderate 15 min cardio in afternoon
Wed - Legs (45 min)
Thurs - Shoulders/ abs (1 hour)
Fri - Triceps/ wrists (45 min) + moderate 15 min cardio in afternoon
Sat - biceps moderate (25 min) 10 min cardio
Sun - 20 min Moderate cardio
Protein / Carbs / Fats / Calories
6:00 AM - P - 46/ C - 43/ F - 4/ Calories - 392
prot shake 1 scoop
with milk (not fat) 500 mls
BCAAs 5 grams
oats 27g blended 1/4 cup
6:30 - TRAIN AT GYM
7:45 AM 64/103/10/763 cal
prot shake w/water 1 scoop
oats 110 grams blended 1 cup
with no fat milk 250mls
egg whites 150ml
bananna
creatine 5 grams
9:45 40/55/26/ 618 cal
tuna tin - in springwater
helgas soy and linsead (low gi bread) 127.5g (3 slices)
peanuts 1/4 of a cup 40grams
12:30 59/ 62/ 4.5/ 524 cal
chicken breast uncooked 200g
broccoli/beans/peas/corn 1 cup
pasta 75g 3/4 cup
3:00 42/54/30/ 651 cal
helgas soy and linsead (low gi bread) 127.5g (3 slices)
w/ penut butter -40g
tuna tin - in springwater
6:30pm 53/ 53/ 8/ 497 cal
steak 200g or chicken breast 200g
broccoli/beans/peas/corn 1 cup
sweet potato 1 cup
or pasta (75g) or brown rice (70g)
9:30 18/21/4/ 190cal
with no fat milk 400mls
flaxseed meal (seeds) 1/4 scoop 10g
x 3 fish oil caps (100mg ea)
total - P 323/ C 391/ F 87
Total calories - 3635
I Have reduced to just 1 protein pre and post workout.
Other than that does my diet look ok?
Any help appreciated, cheers!
Age- 25
Weight- 195 lbs
Height- 183cm (roughly 6 foot)
BF- 18%
Goal- currently lean bulking
BMR- 1909
TDEE= 2959
Training -
Mon - chest/ abs (1 hour)
Tue - Back/ biceps (1 hour) + moderate 15 min cardio in afternoon
Wed - Legs (45 min)
Thurs - Shoulders/ abs (1 hour)
Fri - Triceps/ wrists (45 min) + moderate 15 min cardio in afternoon
Sat - biceps moderate (25 min) 10 min cardio
Sun - 20 min Moderate cardio
Protein / Carbs / Fats / Calories
6:00 AM - P - 46/ C - 43/ F - 4/ Calories - 392
prot shake 1 scoop
with milk (not fat) 500 mls
BCAAs 5 grams
oats 27g blended 1/4 cup
6:30 - TRAIN AT GYM
7:45 AM 64/103/10/763 cal
prot shake w/water 1 scoop
oats 110 grams blended 1 cup
with no fat milk 250mls
egg whites 150ml
bananna
creatine 5 grams
9:45 40/55/26/ 618 cal
tuna tin - in springwater
helgas soy and linsead (low gi bread) 127.5g (3 slices)
peanuts 1/4 of a cup 40grams
12:30 59/ 62/ 4.5/ 524 cal
chicken breast uncooked 200g
broccoli/beans/peas/corn 1 cup
pasta 75g 3/4 cup
3:00 42/54/30/ 651 cal
helgas soy and linsead (low gi bread) 127.5g (3 slices)
w/ penut butter -40g
tuna tin - in springwater
6:30pm 53/ 53/ 8/ 497 cal
steak 200g or chicken breast 200g
broccoli/beans/peas/corn 1 cup
sweet potato 1 cup
or pasta (75g) or brown rice (70g)
9:30 18/21/4/ 190cal
with no fat milk 400mls
flaxseed meal (seeds) 1/4 scoop 10g
x 3 fish oil caps (100mg ea)
total - P 323/ C 391/ F 87
Total calories - 3635