Hello to everyone,
I'm 27yrs, 185cm, 79kg, workout 4x times in weeks and 2x yoga/stretching, since a year, but have a lot of ambition to pursue what I want. Until now, I was using a couch service to create my nutrition plan, but after I've read a lot of books and info, think it's time to start doing it by myself (for many reasons). I don't have any doubts about my workout plan, but for the nutrition, since it's my first one, I would like to hear your recommendations.
The food (kkal, nutrition, etc) is the same and in non-working out days (I don't want to cut the food while recovering; since I'm doing mostly free weights).
BULKING:
Workout: in night - around 19:00h - 20:30h
185cm, 79kg DAILY(including 10% surplus):
protein: 192gr / 776kkal
carbs: 383gr / 1533kkal
fats: 77gr / 69kkal
total: 2989kkal (include the 10% surplus, but have doubts it wouldn't be enough, I will see after I do 1 week, and maybe will add another 10%)
First Meal (09h):
572kkal, 23protein, 90 carbs, 14 fats
50gr peanut butter
1(25gr) rice cookie
1 egg white
Second Meal(11h)
555kkal, 35p, 57c, 25f
2 bananas
protein scoop
50gr almonds
Third(14h)
760kkal, 47p, 78c, 28f
150gr chicken breast
150 basmati rice
50gr almonds
Fourth(17h)
244kkal, 6p, 32c, 10f
50gr basmati
25gr peanut butter
Fifth(19:00) - before workout
358kkal, 46p, 46c, 1f
2x scoops protein (or chicken)
2 bananas
<<< Workout >>>
Sixth(21:30h) - after workout
487kkal, 51p, 88c, 4f
150gr chicken
150gr basmati rice
250gr low-fat sour yoghurt
Thank you.
I'm 27yrs, 185cm, 79kg, workout 4x times in weeks and 2x yoga/stretching, since a year, but have a lot of ambition to pursue what I want. Until now, I was using a couch service to create my nutrition plan, but after I've read a lot of books and info, think it's time to start doing it by myself (for many reasons). I don't have any doubts about my workout plan, but for the nutrition, since it's my first one, I would like to hear your recommendations.
The food (kkal, nutrition, etc) is the same and in non-working out days (I don't want to cut the food while recovering; since I'm doing mostly free weights).
BULKING:
Workout: in night - around 19:00h - 20:30h
185cm, 79kg DAILY(including 10% surplus):
protein: 192gr / 776kkal
carbs: 383gr / 1533kkal
fats: 77gr / 69kkal
total: 2989kkal (include the 10% surplus, but have doubts it wouldn't be enough, I will see after I do 1 week, and maybe will add another 10%)
First Meal (09h):
572kkal, 23protein, 90 carbs, 14 fats
50gr peanut butter
1(25gr) rice cookie
1 egg white
Second Meal(11h)
555kkal, 35p, 57c, 25f
2 bananas
protein scoop
50gr almonds
Third(14h)
760kkal, 47p, 78c, 28f
150gr chicken breast
150 basmati rice
50gr almonds
Fourth(17h)
244kkal, 6p, 32c, 10f
50gr basmati
25gr peanut butter
Fifth(19:00) - before workout
358kkal, 46p, 46c, 1f
2x scoops protein (or chicken)
2 bananas
<<< Workout >>>
Sixth(21:30h) - after workout
487kkal, 51p, 88c, 4f
150gr chicken
150gr basmati rice
250gr low-fat sour yoghurt
Thank you.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Fg3hYu
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