Hello all; long time reader, first time caller. I'm a relatively new lifer, and I’ve been doing Fierce 5, and now having just reached davisj3537's parameter's for moving onto a new program.
I'd love some analysis of my meal plan, I'm looking to dial in my food for
this next phase of training.
I'm attempting a slow, patient bulk over the course of multiple months. I'd
like to add mass and stay lean all the while, if possible. *155-180lb*
GOAL MACROS (According to TDEE + modest surplus)
148g protein
72g fat
346g carbs
[protein/fat/carbs]
BREAKFAST/LUNCH:
milk (2cups) 16/16/26
2x kiwi (~138g) 2/ 1/20
1 cup blueberries (148g) 1/ 1/20
banana (~118g) 1/--/27
chia seeds (26g) 6/ 7/10
s.cut oats (176g) 28/12/116
macademias (29g) 2/21/4
POST-WORKOUT:
dextrose (20g) --/--/20
+creatine mono
+bcaa's
DINNER:
sweet potato (520g) 8/--/104
beef- L.Broil (226g) 52/10/0
BEFORE BED:
protein shake (35g) 30/--/2
TOTALS:
146g protein
68g fat
349g carbs
Also, I'm not sure if it's a faux pas to post my upcoming training
schedule in this section, but for anyone who's curious, this is also
available for any and all analysis.
6-day cycle
*A-Day
OFF
*B-Day
OFF
*C-Day
OFF
A:
Flat Bench 4x6
(face pulls between sets)
Incline Bench 3x6
Shoulder Press 3x6
Upright Row 3x8
Lat Raise 3x8
Hands-up Crunch 3x12
Leg Thrusters 3x12
B:
Rack Pull 4x6
Seated Row 3x6
Pulldown 3x8
Curl 4x6
Tri Extension 3x8
Tri Pushdown 3x8
Neck Curl 3x12
Neck Extension 3x12
C:
Front Squat 3x8
Deadlift 3x8
Gliding Leg Curl 3x20-Fail
Hip Thrust 3x10
Donkey Calf Raise 3x12
Seated Calf Raise 3x12
Thanks in advance guys, this site's been a fountain of useful info.
I'd love some analysis of my meal plan, I'm looking to dial in my food for
this next phase of training.
I'm attempting a slow, patient bulk over the course of multiple months. I'd
like to add mass and stay lean all the while, if possible. *155-180lb*
GOAL MACROS (According to TDEE + modest surplus)
148g protein
72g fat
346g carbs
[protein/fat/carbs]
BREAKFAST/LUNCH:
milk (2cups) 16/16/26
2x kiwi (~138g) 2/ 1/20
1 cup blueberries (148g) 1/ 1/20
banana (~118g) 1/--/27
chia seeds (26g) 6/ 7/10
s.cut oats (176g) 28/12/116
macademias (29g) 2/21/4
POST-WORKOUT:
dextrose (20g) --/--/20
+creatine mono
+bcaa's
DINNER:
sweet potato (520g) 8/--/104
beef- L.Broil (226g) 52/10/0
BEFORE BED:
protein shake (35g) 30/--/2
TOTALS:
146g protein
68g fat
349g carbs
Also, I'm not sure if it's a faux pas to post my upcoming training
schedule in this section, but for anyone who's curious, this is also
available for any and all analysis.
6-day cycle
*A-Day
OFF
*B-Day
OFF
*C-Day
OFF
A:
Flat Bench 4x6
(face pulls between sets)
Incline Bench 3x6
Shoulder Press 3x6
Upright Row 3x8
Lat Raise 3x8
Hands-up Crunch 3x12
Leg Thrusters 3x12
B:
Rack Pull 4x6
Seated Row 3x6
Pulldown 3x8
Curl 4x6
Tri Extension 3x8
Tri Pushdown 3x8
Neck Curl 3x12
Neck Extension 3x12
C:
Front Squat 3x8
Deadlift 3x8
Gliding Leg Curl 3x20-Fail
Hip Thrust 3x10
Donkey Calf Raise 3x12
Seated Calf Raise 3x12
Thanks in advance guys, this site's been a fountain of useful info.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2z0Da2F
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