Hello. I am on going through a bulk and i am 4 month in. gained 11 pounds so far, which is great. Ive gained some fat around the side and on my lower back. I am an ectomorph, so that is not really that big of a problem, still look great. Still have a fine outlining of my abs. I am 146 pounds and 5'8 and 23 years old. My maintenance kcal level i 1650, i got it measured at a pro. I am fairly active, i bike 5 km 4 times a week to university and i train 3 times a week, so a fair adjusted maintenance kcal level would be 2000-2100kcal.
This is what i typically eat in a day, doesnt vary that much except my evening meal.
(P=protein, C = Carbs, F = Fat)
BREAKFAST: [F:33g] [C:86g] [P:28g] = 750Kcal
- 4 slices of wholegrain toast.
- 2 eggs.
- Butter.
MID-DAY MEAL: [F:14g] [C:73g] [P:32] = 555Kcal
- 95g rice
- 125 10% ground beef
- Peas
- corn
SNACK: [F:11g] [C:32g] [P:20g] = 325Kcal
- Protein Flapjack
DINNER: Usually around 800-900 Kcal, eat alot of different meat.
Evening Weight Gainer: [F:4g] [C:127g] [P:34g] = Kcal682
TOTAL KCAL: (Approx)
Fat: 75g = 22%
Carbs: 415g = 56%
Protein: 150-165g = 22%
Kcal: 3000-3100Kcal
Any Tips or critic?
This is what i typically eat in a day, doesnt vary that much except my evening meal.
(P=protein, C = Carbs, F = Fat)
BREAKFAST: [F:33g] [C:86g] [P:28g] = 750Kcal
- 4 slices of wholegrain toast.
- 2 eggs.
- Butter.
MID-DAY MEAL: [F:14g] [C:73g] [P:32] = 555Kcal
- 95g rice
- 125 10% ground beef
- Peas
- corn
SNACK: [F:11g] [C:32g] [P:20g] = 325Kcal
- Protein Flapjack
DINNER: Usually around 800-900 Kcal, eat alot of different meat.
Evening Weight Gainer: [F:4g] [C:127g] [P:34g] = Kcal682
TOTAL KCAL: (Approx)
Fat: 75g = 22%
Carbs: 415g = 56%
Protein: 150-165g = 22%
Kcal: 3000-3100Kcal
Any Tips or critic?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2VvdeKS
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