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Originally Posted by vortrit
I'm trying a new diet with a slight bulk after taking a week off. I am 188 lbs. / 10% body fat / 6 ft. tall. Suggestions?
Meal 1: 1 whole egg 4 egg whites 2 slices of sprouted grain bread 1 multi vitamin 2 Fish Oils Green Tea Good Meal 2: 1 banana 1 cup sugar free apple sauce 2 scoops of whey Too many carbs from fruit. I would have the banana OR the applesauce and add in some oats instead. Meal 3: ½ can of tuna ½ cup Oats 1 serving of natural peanut butter good Meal 4: ½ can of tuna 2 slices of sprouted grain bread 1 cup of brown rice 1 cucumber good Pre Workout: Meal Replacement Shake what is in your MRP? Post Workout 2 scoops of whey ½ cup of pineapple ½ cup of yogurt ½ cup of oat bran good Meal 5: Chicken Breast 1 cup of broccoli 1 cup of whole wheat whole grain pasta add in some healthy fats Meal 6: 1 cup Cottage Cheese 1 serving natural peanut or almond butter Total Calories = 3208 Fats = 83 g / 24% Carbs = 330 g / 38% Protein = 289 g / 38% |
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Originally Posted by Jodi
Overall it's a good plan.
Things to consider in a few weeks. 1. Increase carbs 2. Decrease fats |
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Originally Posted by Jodi
Just make sure you are getting enough n-3's. Personally I'd suggest dropping one of your PB's and adding in fish oils and add in the olive oil with your pasta. You are getting too much n6 and n9's and disrupting the ratio.
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Originally Posted by Jodi
Add the olive oil only to meal 5. Drop the PB in meal 3 and add 4 fish caps.
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