What do you think about my diet?

[mahrousd]

I'm 6ft 175 trying to gain lean muscle mass but keep my body fat as low as possible. what do you guys think about my current diet? Just trying to get some comments and please add anything if needed. Thanks in advance guys

9:00- 4 egg whites and 1 whole egg mixed in with 4 slices of turkey and spinach, 1/2 cup of oatmeal with 2 tbsp of PB and cup of blueberries

12:00- 2 cans of tuna in whole wheat pita bread and can of green beans

1- (sip on intrabolic) Workout

2:00- (pwo shake) ON 100% whey and banana

3:00- 8-10oz chicken breast, 1/2 cup of brown rice, broccoli

6:00- 8-10oz talapia or salmon, veges, and salad with 15 almonds

9:00- Whey protein shake

Before bed: 1/2 cup 2% cottage cheese

This is roughly 2700-2800 calories

 

[cobracock1979]

Looks good,

I would replace the whey at 9pm with whole foods. Replace the pitta with Ezeikiel.

I would add BCAA and maybe Glutamine to the PWO shake.

Whats the makro breakdown here? What are your goals?

You may need some more fat in here IMO, depending on your aim

 

[mahrousd]

Im 6ft 175, My goal is to gain as much lean muscle as possible without gaining fat and possibly lower it. My macros are:

Protein: 327g
Carbs: 195g
Fat: 60g

 

[cobracock1979]

Make the choice bro - to gain as much lean mass as possible get ready to gain a little fat as well. Forget losing fat as well on a calorie surplus.

I didnt get ur weight? Are you an ecto?

You should be looking more at 4-5000 cals

 

[mahrousd]

I'm 6ft 175 right now, not trying to get huge or anything but more likely just trying to look real lean at like 185. I would say i'm a meso. Also you said i should replace the whey at 9 with whole food, what could i substitute in there?

 

[cobracock1979]

Lean meat + Veg would be fine. Or meat + nuts. You could replace the cottage cheese with casien(and Natural Peanut Butter) if you wanted.

If I was you I would concentrate on gaining some mass. Start at 3500 cals - keep the same diet but increase the portions. Thats a lean bulk, you shouldnt really put on any fat. If you stay lean, keep increasing cals till you start to put on weight.

Remember - as you put on muscle mass you will need to keep increasing calories.

 

[OneBreath]

Lean meat + Veg would be fine. Or meat + nuts. You could replace the cottage cheese with casien(and Natural Peanut Butter) if you wanted.

If I was you I would concentrate on gaining some mass. Start at 3500 cals - keep the same diet but increase the portions. Thats a lean bulk, you shouldnt really put on any fat. If you stay lean, keep increasing cals till you start to put on weight.

Remember - as you put on muscle mass you will need to keep increasing calories.

+1 Don't undershoot yourself. Just monitor the scale. Worst case scenario you notice a little too much bloat and move those cals back down a bit.

If you are trigger shy you might never get to that 185.

We're just looking out for you.

 

[mahrousd]

The only thing is I fill like i'm getting fat when i try to increase my calories but it could be just me over reacting. But thanks guys i'll slowly increase my calories and give it a try.

 

[cobracock1979]

Good work, keepus informed