posted Wed, 09/26/2012 - 07:18
1126
Any helpful advice on my diet would be greatly appreciated!
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Looking to add as much mass as possible over time
age30
180lbs
5"11
Bf 11%
Meal 1 preworkout shake
1cup oats
25g protein powder
Large spoon p.b.
Large banana
1cup milk
Meal 2 postwork out
50g protein powder
fruit
Meal 3
2cups oatmeaal
25g protein powder
Yogurt
1cup milk
Meal 4
Large steak
1cup brown rice
3/4cup black beans
Meal 5
Large chicken breast
Large sweet potato
3/4cup black h
Meal 6
Thick turkey sandwick
2 slices whole wheat bread
2 tbs hummas
1 slice chesse
about an inch of turkey
Meal 7
Fish
2 cups broccoli
almonds
Meal 8
1cup cottage chesse
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like sdm said on meal 3,if u make it greek yogurt those have around 14g each,im just throwing it out there,i use them if a meal i may want is lacking the protein i need.look at ur profile not sure what ur body type is..im a ecto so i use serious mass 1/2 serving at night before bed with a 1/2 of cottage cheese,and about a 1/2 cup of almonds.i also have began to wake up around 3-4 am and pound a cup of milk with 25g of whey.i truly believe that makes a difference.this is just my .02 good luck with your weight gain.
Thanks everyone!!
Meal 3 lacks any significant protein (a few grams in the yoghurt), and I'd also advise using slow release protein at bedtime (casein). Otherwise, your eating enough to make gains. No major overhaul required IMO.
looks like a large amount of food, how many total cals and what does your macro breakdown look like
My best guess is around 3800cals 350g protein 400carbs. I've added to it over time when i stoped gaining so im not 100% sure what the numbers are.
you've got some room for some more overall calories imo. could push protein closer to 2.5/g per lb
If you eat like this every day during your cycle you will grow.