Hi Guys
Need some help with my diet from all you knowledgeable gentlemen. I have been a passive observer on the site and have learned bucketloads in all aspects related to bodybuilding. Want to step it up a bit and would appreciate any input.
About me:
Age: 30
Height: 1.75m
Weight: 77kg
Body Fat: 15.51% Calliper tested last week'
Training pattern: 4 days a week weight training, 2 x 40 min cardio
History:
Have been training for about a year and a half. Started off at 70kg then bulked up to 82%. Gained sh*tloads of BF in the process. So cut to 76kg. Feeling really skinny again. Also very injury prone so that has disrupted my training. As we speak, I am struggling with a rib subluxation injury.
Not used any juice. Want to get my diet and training right before I even begin too look at this option. Very tempted tho :blush:
BMR: 1791.9
BMR X 1.55 (Harris Benedict Equation) = 2777.4
Bulking calorie needs are therefore 3277.4
Looking to bulk for about 6 months and hopefully go up to 85kg.
Current diet
(weights are uncooked weights):
Pre-workout 5:30am
Banana
1 serving SSN 3:1:1 Amino Acid
Post workout
2 scoops Nutritech Whey
Creatine
Meal 1 8am
50g oats
50g Yoghurt
2 Eggs or Can of tuna (Cant stand eggs, I literally gag - have tried to 'man up' and understand the value of these but no luck)
SSN multivitamin
Multivitamin
1000mg VitC
1 serving omega 3
Meal 2 11am
Seeded Wholewheat Bread - 2 slices
Tablespoon Cottage Cheese
Beef sandwich meat
Lettuce
Meal 3. 1pm
150g chicken
100g white rice
50g sautéed green bean, mushrooms and onions
Meal 4. 4:30pm
150g chicken/fish
100g potatoes
50g sautéed green beans, mushrooms and onions
Meal 5. 6pm
SSN Mass addiction (So I'd prefer to not use this but helps meet caloric requirements while I increase my eating capacity. Only 15 servings in the pack. Thereafter this will be replaced by a Whey Protein Shake)
Banana
Meal 6. 8pm
150g Chicken/Fish/Lean Mince
150g Salad (Lettuce, tomato, feta, avo)
(this definitely needs work - would please like your assistance with a calorie dense, simple dinner)
Side note: Cant eat too much after Meal 5
Meal 7. 9:30
Banana
ZMA
Casein (Should I?)
Also taking Ecdysterone (4 tabs a day)
Total with the Mass Gainer is approx. 3650 calls
Macros:
P: 230
C: 300
F: 100
Not sure if i've left anything out but look forward to your feedback
Topic Author
