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I'm 140pounds 5'6" female. My bodyfat was 23% a few months ago. I'm listing my diet but I'm still not sure about the amount of calories I should be taking in.
Meal#1: 1 cup oatmeal, non-dairy creamer =10g fat, 58g carbs, 10g protein
Meal#2: whey-soy protein shake w/low carb milk, 1 tbsp peanut butter(reduced fat) 4eggwhites, 1 egg= 12g fat, 14.5g carbs, 92.5g protein
Meal#3: 3oz.turkey breast,lettace,4 cherry tomatoes,red onion,1/2c lowfat cottage cheese=6g Fat, 10g carbs, 42g protein
Meal#4 whey-soy protein shake w/ low carb milk= 2g fat, 7.5g carbs, 62g protein
Off to the gym
Meal#5 4oz chicken or fish with vegetables
Meal#6 either a protein shake w/water or a protein cookie
I know I need 1560 calories a day to lose fat so how much for bulking? Does 2,300 sound too high?Also should I eat the same on my off days?
Meal#1: 1 cup oatmeal, non-dairy creamer =10g fat, 58g carbs, 10g protein
Meal#2: whey-soy protein shake w/low carb milk, 1 tbsp peanut butter(reduced fat) 4eggwhites, 1 egg= 12g fat, 14.5g carbs, 92.5g protein
Meal#3: 3oz.turkey breast,lettace,4 cherry tomatoes,red onion,1/2c lowfat cottage cheese=6g Fat, 10g carbs, 42g protein
Meal#4 whey-soy protein shake w/ low carb milk= 2g fat, 7.5g carbs, 62g protein
Off to the gym
Meal#5 4oz chicken or fish with vegetables
Meal#6 either a protein shake w/water or a protein cookie
I know I need 1560 calories a day to lose fat so how much for bulking? Does 2,300 sound too high?Also should I eat the same on my off days?
