Ok so need a little help, have tried a variety of "premade" diets and trying to create my own with what I like to eat. using Fitday I've come up with this, and yes it's a tad vague but I'm trying. Suggestions and "tweaks". Obviously it's summer time for not looking for a "bulk" but more of a leaner while still being able to gain muscle mass as we're all trying to do. I'm currently 5ft6in tall, that's 66in for you over the pond folks, and 175ish pounds in just boxers. Bodyfat in the visible ab's range but still have a little of that watery look around a lot of the muscle groups. Havent actually had it measured but I'm guessing low teens. Would like to gain some more weight but "clean" weight while dropping some of the body fat. Meal #1 4 whole egg's, 1 cup oatmeal just at wake up. Meal #2 Protein shake, I use Syntha6 for the taste(don't know if that's a no no on the board for putting a Brand on it but whatever). Meal #3 (lunch and about a hour before workout) 6oz lean meat(usually chicken but sometimes tuna) a large baked potato and a cup of veggies(broccoli steamed). Meal #4 another shake post workout also when I take my supps about a hour post workout. Meal #5 Dinner 6 oz lean meat(Steak or chicken) 1 cup cooked rice, 1 cup veggies(usually broccoli but will change to some greens or spinach depending). Meal #6 before bed, Cassien shake cookies and cream mixed with reduced fat milk. Basically amounts to on average 3111 caolries 115g Fat, 255g Carbs and 268g Protein. Sorry for the hard read, don't know if it's this forum or my pos computer but made it all in one paragraph and wouldn't let me make it all pretty lol.
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Diet tweaks
- Thread starter USMC
- Start date
More variety on the veggies, ditch the oatmeal for a potato or other tuber, get more carbs from tubers or fruit throughout the day. Your protein intake probably doesn't need to be that high, and if you are going to be eating mass doses of casein you are going to want a lot more veggies.
Yeah I just put brocooli as I use it most often, but I change it up with spinach, sometimes a mixed veggie or something like that. And I do have "snacks" that I didn't factor in. Ill eat some celery and peanut butter, or some cottage cheese, maybe a apple. Just a variety of stuff that changes daily. Kinda whatever I look at and it looks good lol. So a few extra grams of protein and carbs IS thrown in. The Cassien is only once, right before bedtime.
Also, you seem to eat primarily goitrogens as veggies. They can compete with iodine in the thyroid which means you may need more iodide/iodine in your diet. The casein is only once, but yu wouldn't normally get that high of a dosage of it. In milk, casein is the problematic protein. The reason for the veggies is to repair any damage the casein may cause. If you can get raw, undenatured casein it shouldn't be a problem but I don't even know if that is available.
