Hey can you guys help me out with my diet. I follow a pretty strict diet as is but i am told I am not getting enough carbs and fats to achieve my most muscle gain. Please be specific. I am 160 5'9 9% bf, I want to gain lean muscle not too much fat. thank you, my diet as of now is as follows:
Times can Adjust
8am - 6 egg whites, 4 yokes and 1 fruit
10:30am - 2 scoops of protein in 16 oz of water and 1 fat
1pm - 6-8 oz. of red meat 2 cups of green vegetable)
3:30pm - 2 scoops of protein in 16 oz of water and 1 fat
6pm - 6-8oz. of red meat OR turkey breast, chicken, or fish and 2 cups of green vegetable
8:30pm - Some kind of lean protein again (Chicken, turkey breast, tuna, egg whites, or another protein shake. No red meat.) Also another serving of good fats. If you want to add a 7th meal in 2.5 hours you can have another protein shake.
Meats-Red (92% or higher) Meats White
Sirloin Turkey Breast
Flank Steak Chicken Breast
Hamburger (92% or better no bun) Fish
Tuna
Greens
Artichoke Morning Fruits
Asparagus Cherries
Cauliflower ½ Grapefruit
Celery Apricots (Dried)
Green Beans Apples
Lettuce Pears
Snow Peas Plums
Spinach Peaches
Oranges
Fats Kiwi
Almonds (handful) Grapes
Almond Butter (2Tbls) Bananas
Flax Oil (2 Tbls)
Fish Oil (2 Tbls)
Olive Oil (2 Tbls)
4th Day Pasta
Cook Pasta but not all the way leave it a little hard, add a bag of frozen peas (cook them), add some parsley and a an of black olives (drained). Add 2 cans of tuna, Olive Oil and Garlic Salt. Stir it all up and put it in the fridge over night, eat it the next day cold.
Every 21st day you can have a cheat meal, anything you want for one meal as much as you want, once you stop eating that meal get back to the plan. Restarts metabolism.
Times can Adjust
8am - 6 egg whites, 4 yokes and 1 fruit
10:30am - 2 scoops of protein in 16 oz of water and 1 fat
1pm - 6-8 oz. of red meat 2 cups of green vegetable)
3:30pm - 2 scoops of protein in 16 oz of water and 1 fat
6pm - 6-8oz. of red meat OR turkey breast, chicken, or fish and 2 cups of green vegetable
8:30pm - Some kind of lean protein again (Chicken, turkey breast, tuna, egg whites, or another protein shake. No red meat.) Also another serving of good fats. If you want to add a 7th meal in 2.5 hours you can have another protein shake.
Meats-Red (92% or higher) Meats White
Sirloin Turkey Breast
Flank Steak Chicken Breast
Hamburger (92% or better no bun) Fish
Tuna
Greens
Artichoke Morning Fruits
Asparagus Cherries
Cauliflower ½ Grapefruit
Celery Apricots (Dried)
Green Beans Apples
Lettuce Pears
Snow Peas Plums
Spinach Peaches
Oranges
Fats Kiwi
Almonds (handful) Grapes
Almond Butter (2Tbls) Bananas
Flax Oil (2 Tbls)
Fish Oil (2 Tbls)
Olive Oil (2 Tbls)
4th Day Pasta
Cook Pasta but not all the way leave it a little hard, add a bag of frozen peas (cook them), add some parsley and a an of black olives (drained). Add 2 cans of tuna, Olive Oil and Garlic Salt. Stir it all up and put it in the fridge over night, eat it the next day cold.
Every 21st day you can have a cheat meal, anything you want for one meal as much as you want, once you stop eating that meal get back to the plan. Restarts metabolism.
