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Correct Diet please
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Posted by: nyc_mblg
hey im a 18 year old male, around 11% bodyfat, and weight 172 pounds. Can you guys tell me whats wrong with my diet? .. im trying to go on a lean bulk i guess.. basically keeping same bodyfat or around it and just gaining pure muscle
Meal 1:
Whey protein Shake 2 scoops, 220 cal in total + banana + skim milk + low fat yogurt, approximately a serving .. around 130 cal
Meal 2:
200g chicken breast w/ mixed vegetables
meal 3:
Spaghetti n sauce + 2 servings of yogurt.. and a slice of bread
meal 4:
Banana's, 200g of chicken breast , mixed vegetables
WORKOUT
Meal 6:
after workout includes 2 scoops of protein and a fruit
Meal 7: Last meal of the day
200g of chicken/steak + vegetables + flax seed oil .. varies 2 fish at times also..
Is this good or should i change something? .. at days i cant even eat that much.. but this is what i eat 3/4 of the days.. oh n before bed like 30 minutes i take a tablespoon of peanut butter
Posted by: nyc_mblg
bump.. anyone help pleASE!
Posted by: Caesar
Meal 1:
Whey protein Shake 2 scoops, 220 cal in total + banana + skim milk + low fat yogurt, approximately a serving .. around 130 cal
You don't need that much whey protein. One scoop is plenty because of the quick digestion rate. Two scoops would just go in and out of you.
Meal 2:
200g chicken breast w/ mixed vegetables
Add a fat source. Maybe a Tb of Nat. PB and 3 fish oil capsules. (Try to get around 8-10 g of Omegas 3 fats a day)
meal 3:
Spaghetti n sauce + 2 servings of yogurt.. and a slice of bread
Not a great meal, but you're 18. It could be worse. Maybe substitute some lean meat (turkey, ham, chicken, tuna) for the bread. Bread is pretty crappy. Keep it whole grain, if you really like it.
meal 4:
Banana's, 200g of chicken breast , mixed vegetables
Again- add a fat source
WORKOUT
Meal 6:
after workout includes 2 scoops of protein and a fruit
Post-WO is your best time to have lots of carbs. Maybe a banana, 1/2 cup of oats, and milk with the whey.
Meal 7: Last meal of the day
200g of chicken/steak + vegetables + flax seed oil .. varies 2 fish at times also..
Good meal.
Also, how many calories is in this? It seems like you're a little low on cals. It also seems like your protein isnt spread out well enough. Shoot for about 35 grams of protein per meal. Helps keep you anabolic. Also, add a daily multivitamin like Centrum and keep your calcium up.
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Correct Diet please
