Diet gurus, please help (K+)

[jubei]

I'm hoping to gain a good 10-15 lbs. of lbm on my next cycle, and I don't think this is unreasonable. I need a diet that will help me with this goal while keeping bodyfat the same or lowering it a little. I eat alot of chicken/tuna/beef, usually i have 2 protien shakes @ 60g/per. Anybody wanna help me with a more organized diet?

 

[ManOfArms]

bump

 

[VictorBR]

start with your calorie intake .

Find your BMR and if you want to gain muscle while maintaining BF % the same . I sugest you to eat locked cals .

Example :

If your BMR is 2.500 cals , let's say you spend 500 cals on the gym ED working out .

So , eat 3.000 cals ( 3.000 - 500 = 2.500 cals ) .

Every time you eat ABOVE your BMR you are risking fat gain . Eat like this and you will grow and not gain ANY FAT .

I sugest a 40 / 35 / 25 diet . ( protein / carbs / fat ) .


Victor

 

[view]

Meal 1 1 cup oats
3 scoops whey

meal 2 1 cup brown rice
8 oz chicken breast

meal 3 1 cup brown rice
8 oz chicken breast

meal 4 2 cans tuna on whole wheat or low carb bread

meal 5 2 cans tuna + 3 tbsp naty pb, or 1/3 cup almonds

meal 6 3 scoops whey + 1 tbsp flaxseed oil


add a PWO shake wherever your training is too.

 

[Synpax]

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