Hey everyone. I have been cutting for many, many weeks now, and it's not easy for me to adjust my diet for an additional 1000 calories. I'm 22 years old, 6'4'' and I weigh 173 pounds. I did some numbers, and I believe I need about 3000 calories to be in an adequate surplus. This is kind of a work in progress for the next couple of days, until I get it pieced together nicely.
Maybe a good way to do this would be to put up my diet I've been on, then add in foods to get calories up. I will put in bold what I am considering adding, and you can give me advise on it.
Meal 1:
1/2 cup oats
2 scoops protein
390 calories
banana
500 calories
Meal 2:
3 oz. turkey
2 oz. cheese
1 cup carrots
3 g. fish oil
300 calories
Meal 3:
6 oz. chix brst.
Romaine leaves
1 tbsp. olive oil
1/2 cup avocado
475 calories
Meal 4: (PWO)
1 scoop protein (24 g.)
1 scoop dextrose (48 g.)
300 calories
thinking about doubling this?
600 calories
Meal 5: (PPWO)
1 cup tomatoes
1 cup green beans
4 oz. chicken brst.
300 calories
1 cup brown rice
525 calories
Meal 6:
2 tbsp. pnut butter
1 scoop protein
4 oz. milk
350 calories
That had me at about 2,115 calories which was good for my cutting. With my small additions, it has me at about 2,750 calories. I still need to get more in. I am open to suggestions of any kind. You can criticize on meal, the whole plan, whatever. I just need something that works. If it were acceptable, which it may be, I would not mind having more oats, they are delicious when blended in a protein shake and it's decently thick. What I need to do when I get home from school is plug all this into Fitday and see how my macro breakdown is looking. That way I suppose I will know if I can put in more fats, more carbs, or more protein. Until then, any ideas or things that jump out, please let me know! Thanks for reading!
Maybe a good way to do this would be to put up my diet I've been on, then add in foods to get calories up. I will put in bold what I am considering adding, and you can give me advise on it.
Meal 1:
1/2 cup oats
2 scoops protein
390 calories
banana
500 calories
Meal 2:
3 oz. turkey
2 oz. cheese
1 cup carrots
3 g. fish oil
300 calories
Meal 3:
6 oz. chix brst.
Romaine leaves
1 tbsp. olive oil
1/2 cup avocado
475 calories
Meal 4: (PWO)
1 scoop protein (24 g.)
1 scoop dextrose (48 g.)
300 calories
thinking about doubling this?
600 calories
Meal 5: (PPWO)
1 cup tomatoes
1 cup green beans
4 oz. chicken brst.
300 calories
1 cup brown rice
525 calories
Meal 6:
2 tbsp. pnut butter
1 scoop protein
4 oz. milk
350 calories
That had me at about 2,115 calories which was good for my cutting. With my small additions, it has me at about 2,750 calories. I still need to get more in. I am open to suggestions of any kind. You can criticize on meal, the whole plan, whatever. I just need something that works. If it were acceptable, which it may be, I would not mind having more oats, they are delicious when blended in a protein shake and it's decently thick. What I need to do when I get home from school is plug all this into Fitday and see how my macro breakdown is looking. That way I suppose I will know if I can put in more fats, more carbs, or more protein. Until then, any ideas or things that jump out, please let me know! Thanks for reading!
