Critique my diet for me please
My goals are to gain muscle while staying under 12-13% BF. Not training to be a mass monster I want to stay under 270lbs in the long run. Long term I would like to be 260 an sub 10%.
Running test 600mg ew and 600mg ew EQ
Here is what I ate today
Breakfast 8am
4 eggs and 4 egg whites
2 cups of oats
gym 9-1030
Post workout 11am
12 oz 93% lean turkey
3 cups mixed veggies
16 oz sweet Pot
***** I also usually have a avocado sandwhich with wheat bread after this too*** ran yesterday
130pm
1.5 cup of White RIce
9oz Turkey
4pm
13oz turkey
15 oz sweet pot
8pm
1.5 cups of rice
5 spoonfuls of Natty PB
Myfitnesspal APP has me over 4,000 calories for all this. 300+ protein 450+ carbs 120+ fats
I normally eat chicken as well and it all depends which is on sale. I also have quinoa mixed in my rice but since I make it together I dont have a measurement for it. Sometimes I have white Pot but they are harder to eat more of.
If you need any other info feel free to ask.
Adding more meals and dividing up my cals more throughout the day probably would be more beneficial.
Also, I dont do cardio at the moment. I am a coach and fairly active and was skinny my whole life and havent needed to do any yet. Probably should but I always scratch it lol.
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Can someone add to what else I could do for breakfast regarding protein? I usually switch it up with tuna or some normal lean meat. eggs and egg whites are pricey and annoying to make. but if thats best ill stick with it
8-10 oz of lean beef would be an option...maybe someone else can add.something..
In retrospect to ur macros and goals, u might want to monitor your carb intake, closely, and increase protein 80grams...255 x 1.5g of protein/lbs of body weight is 383g of protein needed on a daily basis.
Sounds good. would like to keep it under 350g a day of carbs and hover around 250 the best I can in the long run.
We will work with it and see how it goes..only u know what is gonna work best for u...
Try to cut carbs after 2pm...nice post..sub wild rice for white rice...bump sweet potato up to 130 diet...add in mixed nuts to diet...
"Adding more meals and dividing up my cals more throughout the day probably would be more beneficial."
Def agree...or just spread out what u already have noted...
Watch RBCs in bloodwork...
...bump sweet potato up to 130 diet...
what do you mean by that?
thanks!
Can u add the sweet potato in your 130pm meal? If not, no biggie...trying to get ur carb in before 2pm...
absolutely. I will carb cycle occasionally and cut carbs after 5 pm because of my work schedule. But yes this is plausible. is there a limit I should intake or just not have any after that point?
I was gonna let u slide with the peanut butter...lol...try what ur working with first, and then we can go from there..so no carbs after 2pm, except what u have in the last meal..and change that white rice to wild...wild has a lower glycemic index as does pumpkin in comparison to sweet potatoes...but sweet potatoes are ok and good..
EDIT...u may want to think about dropping a unit (donating) pending the results of ur midcycle bloodwork...RBCs RDW HBG HCT...
I saw that around week 6-10 I should donate blood correct? will taking bloods within a certain time frame after this affect my results. ie. 4 weeks at least ?
Depending on ur cycle length, some where in that time frame is sufficient. I did it six weeks after PCT. U can do it anytime. Some people just bleed out in the sink at home...lol..
No. Giving blood rejuvenates your homeostasis...
Def do some cardio for heart Heath and BP.
Diet looks good. Depending on your body type, for example if I ate that diet I would go from 255 @ 13% bf to 300lbs at 20% real quick.
Macros look good , just depends on you're metabolism and ability to gain lean tissue. Good luck , keep us updated
any suggestions? thinking stair master or stationary bike twice a week for 20 minutes or so.
thanks
Min 20 minutes low grade pre workout / daily. You will get better pumps, less injures and have sexy sweat glistening skin if you warm up with some cardio ;)
X2..on cardio