after many trial and errors and modifications i need another advise and comments.
5'10-168lbs looking to gain muscle i guess trying to bulk up?
Mondays & Thursday: chest, triceps and shoulderss
Tuesdays & Fridays: back, biceps, legs.
Wednesday, Sat-Sun: OFF
Breakfast 4 scrambled eggs (2 yolks out and 2 full eggs) with graded cheese.
honey bunches of oats with almonds in em and non-fat milk
multi-vitamin
1 cap fish oil
snack: banana
tuna fish sandwhich (light mayo) on whole wheat
salted peanuts
grand valley granola bar (trail mix style)
Lunch: garden Salad with basil vinerette dressing
Turkey sandwhich (sandwhich changes day to day)
apple
fish oil
Workout days ill have a fruit and a protein shake (ON 100% whey) 30 minutes before training. then protien shake after training.
Dinner: baked chicken or lean beef
sweet potato/yams or baked potato
broccoli or with mixed veggies
brown rice
fish oil
Snack: cottage cheese or fruit of some sort (kiwi & strawberries)
thx for the help.
Posted by: IainDaniel
Total Cals and Macros?
Posted by: spoonr27
im not quite sure what macros mean but the calorie i beleive is around 2400 2500
Posted by: danzik17
Macros means that for each meal, how much protein/carbs/fats are you taking in from the food.
That way it is easier to see if you are taking in too much or too little of any given nutrient at a meal.
Posted by: spoonr27
how would i figure that out? i try to use the 40/40/20 system
It is hard to determine if what you eat is right for you without knowing the breakdown.
(ps: ratio's mean nothing - you need to eat an amount appropriate for your lean mass).
Posted by: ABCs
Not pertaining to diet but I would try a full body routine for a little while and see how you like it. I switched over from a split routine to a full body about 2 weeks ago and the results have been amazing.
As for your diet, these guys (and gals above, got you covered.
above, got you covered.