ok I have been away from the gym for several months now after stomach surgery and just not having the drive to go etc...
I went from like 180 to 160 mostly all muscle loss and I was eating like 3200 cals before. Im going to drop down to like 2500 because i wanna bulk as clean as possible, then increase from there as slow as possible. I wanna get up to like 170-175 in the next 2-3 months before i do my first cycle. This is my diet please critique keep in mind i dont care about time or really even if i dont get to 170 just as long as i minimize all fat gain as much as possible.
heres the diet.
Carbs Protein Fat Calories
Meal 1
1 cup oats 54 10 6 300
1 scoop whey protein
or 5 egg whites 0 22 0 70
2 tblsp. Natty Peanut butter 7 7 16 200
Meal 2
.5 chicken breast 0 20 1 85
..25 cups rice 32 3 1 150
1 tsp oil 0 0 5 45
Meal 3
.5 chicken or fish 0 20 1 85
..25 cups rice 32 3 1 150
1 tsp oil 0 0 5 45
PREworkout
8 oz milk 2% 12 8 5 130
0.25 cup oats 13 2.5 1.5 75
Meal 6(post workout)
2 scoop whey 6 44 3 220
30g dextro 30 0 0 135
30g malto 30 0 0 135
vitamin pill
Meal 7
1.5 chicken breast or 1 steak 0 60 2.5 187
.5 cups rice 64 6 2 300
low carb vegie blends 10 0 0 18
Meal 8
1 scoop Casseinate protein 0 22 0 100
2 tblsp. Natty Peanut butter 7 7 16 200
Totals 297 234 66 2625
what you guys think maybe carbs too high I could get away with decreasing them and bumping up fats?
I went from like 180 to 160 mostly all muscle loss and I was eating like 3200 cals before. Im going to drop down to like 2500 because i wanna bulk as clean as possible, then increase from there as slow as possible. I wanna get up to like 170-175 in the next 2-3 months before i do my first cycle. This is my diet please critique keep in mind i dont care about time or really even if i dont get to 170 just as long as i minimize all fat gain as much as possible.
heres the diet.
Carbs Protein Fat Calories
Meal 1
1 cup oats 54 10 6 300
1 scoop whey protein
or 5 egg whites 0 22 0 70
2 tblsp. Natty Peanut butter 7 7 16 200
Meal 2
.5 chicken breast 0 20 1 85
..25 cups rice 32 3 1 150
1 tsp oil 0 0 5 45
Meal 3
.5 chicken or fish 0 20 1 85
..25 cups rice 32 3 1 150
1 tsp oil 0 0 5 45
PREworkout
8 oz milk 2% 12 8 5 130
0.25 cup oats 13 2.5 1.5 75
Meal 6(post workout)
2 scoop whey 6 44 3 220
30g dextro 30 0 0 135
30g malto 30 0 0 135
vitamin pill
Meal 7
1.5 chicken breast or 1 steak 0 60 2.5 187
.5 cups rice 64 6 2 300
low carb vegie blends 10 0 0 18
Meal 8
1 scoop Casseinate protein 0 22 0 100
2 tblsp. Natty Peanut butter 7 7 16 200
Totals 297 234 66 2625
what you guys think maybe carbs too high I could get away with decreasing them and bumping up fats?
Last edited:
well planned out. only suggestion that I would make is to remove the tsp of oil in your post workout meal (meal 7)
