Training goal: add 10lbs lean mass without the need for a proper cut. E.g. I don't want to add much bodyfat, so consuming the right ammount of cals for me is important to minimise fat gain.
The idea is for me to eat roughly 4000 cals on training days and to lower this to around 3000 cals on none training days. Many bodybuilders advocate eating less calories on none training days to minimise fat gain, something which is very important to me.
I workout after meal two. Meal three is my post workout meal. I have a higher significantly higher complex carb intake on workout days and have structured the majourity of my carb intake to be in the two meals before my workout and then for the meal within an hour of my workout/post workout shake.
I weigh in at 158lbs, 14% BF, with a requirement of 1-1.5grammes of protein a day, I need between 155 and 233g daily. Both my days fulfil this, with more on a training day.
I train four times a week.
Would really appreciate any thoughts/feedback with explanation if possible.
Meal one:
90g sultana bran – 300 cals, 62g carbs, 7g protein
300ml whole milk – 210 cals, 15g carbs, 10g protein, 12g fat
Protein shake (1 scoop) – 120 cals, 24g protein, 1g fat
Fruit juice – 150 cals, 34g carbs
880 cals, 111g carbs, 41g protein, 13g fat
Meal two:
200g baked potato – 272 cals, 63g carbs
150g tinned tuna steak in olive oil– 366 cals, 4g carbs, 32g protein, 10g fat
Handful grated cheese (30g or so) – 130 cals, 6g protein, 12g fat
Some low fat spread – 100 cals, 10g fat
100g broccoli
868 cals, 67g carbs, 38g protein, 32g fat
Meal three:
100g wholegrain pasta – 322 cals, 12g protein, 65g carbs, 5g fat
150g minced beef with peppers, mushrooms, onions etc - 429 cals, 36g protein, 30g fat
1073 cals, 130g carbs, 60g protein, 35g fat
Meal four:
2 wholegrain pita’s – 288 cals, 54g carbs, 13g protein, 4g fat
100g chicken breast - 116 cals, 22g protein, 3g fat
Some low fat spread – 100 cals, 10g fat
100g broccoli
504 cals, 54g carbs, 35g protein, 17g fat
Post workout shake:
Whey protein isolate (2 scoops) – 240 calories, 48g protein, 2g fat
Dextrose (3 scoops) – 350 cals, 90g carbs
Creatine (5g)
590 cals, 90g carbs, 48g protein, 2g fat
Snacks: Banana, apple - 200 cals, 20g carbs
200 cals, 20g carbs
TOTAL ON TRAINING DAYS:
3915 cals, 452g carbs, 222g protein, 99g fat
TOTAL ON NONE-TRAINING DAYS (100g less pasta in meal three and no post workout shake, however added in an 1 scoop protein shake): 3123cals, 297g carbs, 186g protein, 94g fat dietbestplans. com