Alright, so I'm 19 years old, 5'10", 155 lbs around 15% body fat (might be less now). I've been revising my diet week by week and this one looks like the best yet. I'm feeling improvements however I'm trying to emphasize more on protein and fats and a bit less on carbohydrates (keeping oatmeal for morning and pre-workout, and simples for post-workout). I want muscle gain with minimized body fat (I know i'll get some either way but might as well make it clean). Here's what I got and I would greatly appreciate any advice or opinions on what you guys/gals think:
Meal 1
- 1 egg (70 calories, 6 g protein, 5 g fat)
- 4 egg white (60 calories, 16 g protein)
- 1 cup oatmeal (360 calories, 12 g protein, 60 g carbohydrates, 6 g fat)
- ½ cup berries (40 calories, 8 g carbohydrates)
- 1 fillet chicken breast (120 calories, 25 g protein, 2 g fat)
- Veggies (peppers, cucumbers, spinach, mushrooms)
- **2 VITAMIN C, 1 MULTI-VITAMIN**
650 calories
PROTEIN; 59 g
CARBOHYDRATES; 68 g
FAT; 13 g
------------
Meal 2
- 1 cup milk (80 calories, 9 g protein, 12 g carbohydrates)
- 22 almonds (154 calories, 9 g protein, 9 g carbohydrates, 12 g fat)
- 2 pills fish oil (20 calories, 2 g fat)
904 calories
PROTEIN; 77 g
CARBOHYDRATES; 89 g
FAT; 27 g
------------
Meal 3
- 1 fillet salmon (110 calories, 19 g protein, 3 g fat)
- ½ can tuna (100 calories, 22 g protein, 2 g fat)
- 2 tsp olive oil (80 calories, 9 g fat)
- Veggies (peppers, cucumbers, spinach, mushrooms)
- **1 FLAX **
1194 calories
PROTEIN; 118 g
CARBOHYDRATES; 89 g
FAT; 41 g
------------
Meal 4 (pre-workout)
- 1 cup oatmeal (360 calories, 12 g protein, 60 g carbohydrates, 6 g fat)
- 1 scoop whey (111 calories, 27 g protein, 3 g carbohydrates)
- 4 egg white (60 calories, 16 g protein)
- **2 CREATINE**
1725 calories
PROTEIN; 161 g
CARBOHYDRATES; 149 g
FAT; 47 g
------------
Meal 5 (post-workout)
- 1 cup chocolate milk (150 calories, 7 g protein, 27 g carbohydrates)
- 1 banana (105 calories, 25 g carbohydrates)
- 1 tbsp honey (60 calories, 17 g carbohydrates)
- 1 ½ scoop whey (166.5 calories, 40.5 g protein, 4.5 g carbohydrates)
- **2 CREATINE, 1 MULTI-VITAMIN, 1 CALCIUM**
2206.5 calories
PROTEIN; 208.5 g
CARBOHYDRATES; 222.5
FAT; 47
------------
Meal 6
- 2 fillet salmon (110 calories, 19 g protein, 3 g fat)
- 1 chicken breast (120 calories, 25 g protein, 2 g fat)
- ½ can tuna (100 calories, 22 g protein, 2 g fat)
- 4 tsp olive oil (80 calories, 9 g fat)
- Veggies (peppers, cucumbers, spinach, mushrooms)
- 2 pills fish oil (20 calories, 2 g fat)
2636.5 calories
PROTEIN; 274.5 g
CARBOHYDRATES; 222.5 g
FAT; 65 g
------------
Meal 7
- 1 cup milk (80 calories, 9 g protein, 12 g carbohydrates)
- ½ cup cottage cheese (100 calories, 14 g protein, 10 g carbohydrates)
- 2 tsp olive oil (80 calories, 9 g fat)
- 2 pills fish oil (20 calories, 2 g fat)
2916.5 calories
PROTEIN; 297.5 g
CARBOHYDRATES; 244.5 g
FAT; 76 g
------------
THAT is it. I weight train every-day with an exceptional light/easy day or break which is Sunday. These are exact calories, no alcohol no nothing day to day and calories will be tweeked as gains occur. Please let me know what you guys think.
Should i decrease carbs? Increase fats?:eating:
Meal 1
- 1 egg (70 calories, 6 g protein, 5 g fat)
- 4 egg white (60 calories, 16 g protein)
- 1 cup oatmeal (360 calories, 12 g protein, 60 g carbohydrates, 6 g fat)
- ½ cup berries (40 calories, 8 g carbohydrates)
- 1 fillet chicken breast (120 calories, 25 g protein, 2 g fat)
- Veggies (peppers, cucumbers, spinach, mushrooms)
- **2 VITAMIN C, 1 MULTI-VITAMIN**
650 calories
PROTEIN; 59 g
CARBOHYDRATES; 68 g
FAT; 13 g
------------
Meal 2
- 1 cup milk (80 calories, 9 g protein, 12 g carbohydrates)
- 22 almonds (154 calories, 9 g protein, 9 g carbohydrates, 12 g fat)
- 2 pills fish oil (20 calories, 2 g fat)
904 calories
PROTEIN; 77 g
CARBOHYDRATES; 89 g
FAT; 27 g
------------
Meal 3
- 1 fillet salmon (110 calories, 19 g protein, 3 g fat)
- ½ can tuna (100 calories, 22 g protein, 2 g fat)
- 2 tsp olive oil (80 calories, 9 g fat)
- Veggies (peppers, cucumbers, spinach, mushrooms)
- **1 FLAX **
1194 calories
PROTEIN; 118 g
CARBOHYDRATES; 89 g
FAT; 41 g
------------
Meal 4 (pre-workout)
- 1 cup oatmeal (360 calories, 12 g protein, 60 g carbohydrates, 6 g fat)
- 1 scoop whey (111 calories, 27 g protein, 3 g carbohydrates)
- 4 egg white (60 calories, 16 g protein)
- **2 CREATINE**
1725 calories
PROTEIN; 161 g
CARBOHYDRATES; 149 g
FAT; 47 g
------------
Meal 5 (post-workout)
- 1 cup chocolate milk (150 calories, 7 g protein, 27 g carbohydrates)
- 1 banana (105 calories, 25 g carbohydrates)
- 1 tbsp honey (60 calories, 17 g carbohydrates)
- 1 ½ scoop whey (166.5 calories, 40.5 g protein, 4.5 g carbohydrates)
- **2 CREATINE, 1 MULTI-VITAMIN, 1 CALCIUM**
2206.5 calories
PROTEIN; 208.5 g
CARBOHYDRATES; 222.5
FAT; 47
------------
Meal 6
- 2 fillet salmon (110 calories, 19 g protein, 3 g fat)
- 1 chicken breast (120 calories, 25 g protein, 2 g fat)
- ½ can tuna (100 calories, 22 g protein, 2 g fat)
- 4 tsp olive oil (80 calories, 9 g fat)
- Veggies (peppers, cucumbers, spinach, mushrooms)
- 2 pills fish oil (20 calories, 2 g fat)
2636.5 calories
PROTEIN; 274.5 g
CARBOHYDRATES; 222.5 g
FAT; 65 g
------------
Meal 7
- 1 cup milk (80 calories, 9 g protein, 12 g carbohydrates)
- ½ cup cottage cheese (100 calories, 14 g protein, 10 g carbohydrates)
- 2 tsp olive oil (80 calories, 9 g fat)
- 2 pills fish oil (20 calories, 2 g fat)
2916.5 calories
PROTEIN; 297.5 g
CARBOHYDRATES; 244.5 g
FAT; 76 g
------------
THAT is it. I weight train every-day with an exceptional light/easy day or break which is Sunday. These are exact calories, no alcohol no nothing day to day and calories will be tweeked as gains occur. Please let me know what you guys think.
Should i decrease carbs? Increase fats?:eating: