frankm007

Hey guys, im currently 173-4 pounds (5'10) with 13.5% body fat... my goal is to gain lean muscle mass with as little fat as possible... my routine is fine... just wanted to make sure my diet is good... what do u guys think?
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Maintenance level: ? 3000 calories
6 meals a day: 500-540 calories per meal

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40% Protein: 300g, 1200 calories
50% Carbs: 375g, 1500 calories
10% Fat: 33.3g, 300 calories
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Meal 1 - 9:00AM
12oz. of water
1 bagel (280 cals, 1.5g fat, 10g pro, 56g carb)
1*-2 egg substitute (*30 cals, 0g fat, 6g pro, 1g carb)
1 scoop Zero Isopure (100 cals, 0g fat, 25g pro, 0g carb)
Skim milk (100 cals, 0g fat, 10g protein, 14g carb)
1 banana (108 cals, 0.6g fat, 1.6g protein, 27.5 carb)

Post Workout - 11:00PM
12oz. of water

Meal 2 - 12:00PM
12oz. of water
12” subway (592 cals, 10g fat, 36g pro, 90g carb)
1 scoop Zero Isopure (100 cals, 0g fat, 25g pro, 0g carb) with Fruit Drink?
Skim milk (100 cals, 0g fat, 10g protein, 14g carb)

Meal 3 - 3:00PM
12oz. of water
12” subway (683 cals, 12g fat, 52g pro, 92g carb)
1/2 cup cottage cheese (110 cals, 0g fat, 12g pro, 16g carb)

Meal 4 - 6:00PM
12oz. of water
1 serving of white rice (205 cals, 0.1g fat, 4g pro, 45g carb)
1 can of tuna (80 cals, 1g fat, 18g pro, 0g carb)

Meal 5 - 9:00PM
12oz. of water
??? different everyday ???

Meal 6 - 11:30PM
12oz. of water
2 scoops Zero Isopure (200 cals, 0g fat, 50g pro, 0g carb)
Skim milk (100 cals, 0g fat, 10g protein, 14g carb)

Bedtime - 11:45PM

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TOTAL
Calories: 2788
Fat: 25.5
Protein: 273.6
Carbs: 369.5


what do u guys think??thanx
-frank

Robboe

I hope you're only counting complete sources of protein and not incomplete....

How come your tin of tuna only has 18g of protein? Mine has 40g!

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I'll type a good one when i feel like it...

MightyKing

Is that too much water? Just wondering and you should definately add much more fruit into there. If you got a blender, a great way to get your fruit for the day is to blend 3 or 4 different fruits with ice cubes and they make a great drink. But definately get more fruit.

Scotty the Body

Looks good to me, if anything, you could up your cals to 3500.

Looks like you and me could both stand to own some shairs in Subway, they know me by name there.

mac sloan

Need more fat in your diet.

GoStars

Try putting a tablespoon of natural peanut butter in your MRP to get more fat. It makes a world of difference in taste.

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Veni, Vidi, Vici

frankm007

thanx guys, here's my "new" plan...

Maintenance level: 3000 calories
6 meals a day: 500 calories per meal

40% Protein (weight x 1.5): 300g, 1200 calories
45% Carbs (weight x 2): 337.5g, 1350 calories
15% Fat (weight x 0.3): 50g, 450 calories

Meal 1 - 9:00AM
12oz. of water
2 slices whole grain toast (220 cals, 3g fat, 8g pro, 40g carb)
1*-2 egg substitute (*30 cals, 0g fat, 6g pro, 1g carb)
1 banana (108 cals, 0.6g fat, 1.6g protein, 27.5 carb)
1 scoop Zero Isopure (100 cals, 0g fat, 25g pro, 0g carb)
Skim milk (100 cals, 0g fat, 10g protein, 14g carb)

Post Workout - 11:00PM
12oz. of water

Meal 2 - 12:00PM
12oz. of water
12” subway (683 cals, 12g fat, 52g pro, 92g carb)
1 scoop Zero Isopure (100 cals, 0g fat, 25g pro, 0g carb)
1 cup orange juice (120 cals, 0g fat, 0g protein, 31g carb)

Meal 3 - 3:00PM
12oz. of water
12” turkey & ham (534 cals, 15g fat, 36g pro, 80g carb)
1/4 cup peanuts (200 cals, 16g fat, 10g pro, 7g)

Meal 4 - 6:00PM
12oz. of water
1 serving of white rice (205 cals, 0.1g fat, 4g pro, 45g carb)
1 can of tuna (80 cals, 1g fat, 18g pro, 0g carb)
1/2 cup cottage cheese (110 cals, 0g fat, 12g pro, 16g carb)

Meal 5 - 9:00PM
12oz. of water
???

Meal 6 - 11:30PM
12oz. of water
2 scoops Zero Isopure (200 cals, 0g fat, 50g pro, 0g carb)
Skim milk (100 cals, 0g fat, 10g protein, 14g carb)

Bedtime - 11:45PM

TOTAL
Calories: 2890
Fat: 47.7
Protein: 267.6
Carbs: 367.5