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Ok, well this is my diet... and yes i dont eat ANY meat or eggs. So please help me if you can, because meat isnt an option. My goal is to gain LBM and i know i'll gain some fat also, but im gonna do cardio about 3-4 times a week for 20-30 mins just to keep fat in check... i'm about 173 6ft tall and bf% is between 13-15%.... i know its a lot.... but i need some quality muscle and then im gonna try losing the fat.......
so here it is.......
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TOTALS
CAL 3407 CAL
FAT 63.1 (567.9 CAL), 16.7%
CARBS 400.4 (1601.6 CAL), 47%
PROTEIN 321.9 (1287.6 CAL), 36.3%
MEAL 1 (3:30PM)
¾ CUP OATMEAL (DRY) (235CAL, 3.8F, 41C, 10P)
0.5 CUP COTTAGE CHEESE (98CAL, 1.2F, 5.2C, 16P)
FRUIT (70CAL, 17C)
2 SCOOPS WHEY PROTEIN (240CAL, 1.2F, 3C, 54P)
1 TBSP FLAX SEED OIL (130CAL, 14F)
TOTAL: 733CAL, 20.5F, 66C, 80P
MEAL 2 (5:30PM)
0.5 CUP COTTAGE CHEESE (98CAL, 1.2F, 5.2C, 16P)
FRUIT (70CA, 17 CARB)
2 WHOLE WHEAT BAGLES (348CAL, 4F, 70C, 12P)
GUACOMOLE (WITH BAGLE) (52CAL, 4F, 4C)
TOTAL: 568CAL, 9.2F, 96C, 28P
MEAL 3 (POST WORKOUT)
50G DEXTROSE (200CAL, 50C)
2 SCOOPS WHEY PROTEIN (240CAL, 1.2F, 3C, 54P)
MULTI VITAMIN, 3G VITAMIN C
TOTAL: 440CAL, 1.2F, 53C, 54P
MEAL 4 (30 MINUTES AFTER MEAL 3)
1 CUP COOKED BROWN RICE (216CAL, 1.8F, 44C, 5P)
POTATO (145CAL, 0F, 34C, 3.1P)
2 TBSP SOUR CREAM (51CAL, 5F, 1C, 0P
TOTAL: 412CAL, 6.8F, 79C, 8.1P
MEAL 5 (11:15PM)
4 SLICES WHOLE WHEAT BREAD (316CAL, 5.2F, 59.2C, 12.4P)
2 TBSP PEANUT BUTTER (200CAL, 16F, 7C, 7P)
1 CUP SKIM MILK (90CAL, 0.6F, 12C, 8.4P)
2 SCOOPS WHEY (240CAL, 1.2F,3C, 54P)
TOTAL: 846CAL, 23F, 81.2C, 81.8P
MEAL 6 (2:30AM)
0.5 CUP COTTAGE CHEESE (98CAL, 1.2F, 5.2C, 16P)
FRUIT (70CA, 17 CARB)
TOTAL: 168CAL, 1.2F, 22.2C, 16P
MEAL 7 (6:00AM)
2 SCOOP WHEY PROTEIN (240CAL, 1.2F, 3C, 54P)
TOTAL: (240CAL, 1.2F, 3C, 54P)
so here it is.......
----------------
TOTALS
CAL 3407 CAL
FAT 63.1 (567.9 CAL), 16.7%
CARBS 400.4 (1601.6 CAL), 47%
PROTEIN 321.9 (1287.6 CAL), 36.3%
MEAL 1 (3:30PM)
¾ CUP OATMEAL (DRY) (235CAL, 3.8F, 41C, 10P)
0.5 CUP COTTAGE CHEESE (98CAL, 1.2F, 5.2C, 16P)
FRUIT (70CAL, 17C)
2 SCOOPS WHEY PROTEIN (240CAL, 1.2F, 3C, 54P)
1 TBSP FLAX SEED OIL (130CAL, 14F)
TOTAL: 733CAL, 20.5F, 66C, 80P
MEAL 2 (5:30PM)
0.5 CUP COTTAGE CHEESE (98CAL, 1.2F, 5.2C, 16P)
FRUIT (70CA, 17 CARB)
2 WHOLE WHEAT BAGLES (348CAL, 4F, 70C, 12P)
GUACOMOLE (WITH BAGLE) (52CAL, 4F, 4C)
TOTAL: 568CAL, 9.2F, 96C, 28P
MEAL 3 (POST WORKOUT)
50G DEXTROSE (200CAL, 50C)
2 SCOOPS WHEY PROTEIN (240CAL, 1.2F, 3C, 54P)
MULTI VITAMIN, 3G VITAMIN C
TOTAL: 440CAL, 1.2F, 53C, 54P
MEAL 4 (30 MINUTES AFTER MEAL 3)
1 CUP COOKED BROWN RICE (216CAL, 1.8F, 44C, 5P)
POTATO (145CAL, 0F, 34C, 3.1P)
2 TBSP SOUR CREAM (51CAL, 5F, 1C, 0P
TOTAL: 412CAL, 6.8F, 79C, 8.1P
MEAL 5 (11:15PM)
4 SLICES WHOLE WHEAT BREAD (316CAL, 5.2F, 59.2C, 12.4P)
2 TBSP PEANUT BUTTER (200CAL, 16F, 7C, 7P)
1 CUP SKIM MILK (90CAL, 0.6F, 12C, 8.4P)
2 SCOOPS WHEY (240CAL, 1.2F,3C, 54P)
TOTAL: 846CAL, 23F, 81.2C, 81.8P
MEAL 6 (2:30AM)
0.5 CUP COTTAGE CHEESE (98CAL, 1.2F, 5.2C, 16P)
FRUIT (70CA, 17 CARB)
TOTAL: 168CAL, 1.2F, 22.2C, 16P
MEAL 7 (6:00AM)
2 SCOOP WHEY PROTEIN (240CAL, 1.2F, 3C, 54P)
TOTAL: (240CAL, 1.2F, 3C, 54P)
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