Hey guys, I'm finishing my cut next month and want to go on a lean bulk. I've been planning out my diet for Monday to Friday (weekends I'll wing it and just make sure I get enough calories/protein), and was hoping some of the more experienced guys on here could cast an eye over it and let me know if there's any issues e.g. am I getting enough veg? Is there too much sugar? etc. I'd like it to be a diet that's good for overall health, not just gaining weight.
I'm 30yo, 5ft 8 and at the end of my cut should be 154lb. My maintenance calories are approx. 2500, so I'm aiming for 2800 calories a day. I'll be following the fierce 5 novice programme, before hopefully moving up to the upper/lower split.
6.15am Breakfast - Overnight Oats (90g) with 200ml semi skimmed milk, 40g frozen blueberries & strawberries, and 5g Seed Mix. Plus a side of 3 scrambled eggs.
– 663 calories, 36.1g protein, 27.3g fat, 67.5g carbs, 13.5g sugar
7am Gym time (Monday, Wednesday, Friday)
8.30am Protein shake
- 206 calories, 41g protein, 3.75g fat, 2g carbs, 2g sugar
11am Lunch 1 – 1 can of Tuna, mixed with 6g light mayo, 100g cucumber and 5ml extra virgin olive oil, 15g cheese. One apple.
285 calories, 28.5g protein, 7g fat, 26.8g carbs, 19g sugar
3pm Lunch 2 – Egg noodles (125g dry) with 150g chicken breast, and 120g mixed veg.
- 377 calories, 32.9g protein, 2.9g fat, 54.7g carbs, 7.2g sugar
Everyday Snacks –
Unsalted peanuts (40g) – calories 227, 10.3g protein, 17.7g fat, 6.7g carbs, 2.7g sugar
Banana – 113 calories, 1.3g protein, 0g fat, 27g carbs, 14g sugar
Wednesday/Thursday additional snacks – used to makes sure I hit calorie goal on days with lower calorie dinners
Cereal bar – 90 calories, 1.6g protein, 4.3g fat, 8.7g carbs, 4.2g sugar
Popcorn – 61 calories, 0.7g protein, 2.5g fat, 8.8g carbs, 1.9g sugar
7pm - Dinners – Vary each day:
Monday – Chicken Pizza – 922 calories, 42.6g protein, 20.8g fat, 141.2g carbs, 23.6g sugar
Tuesday (10pm – after football training) – 200g cottage cheese, with 250ml glass of milk and a snickers – 750 calories, 54.5g protein, 22.9g fat, 81.6g carbs, 45.9g sugar.
Wednesday – 140g white fish, 150g French fries and 200g baked beans – 653 calories, 43.8g protein, 11.1 fat, 88g carbs, 10.3g sugar
Thursday – 140g white fish, 165g sweetcorn and 250g icecream – 650 calories, 38.7g protein, 19.1g fat, 81g carbs, 51.5g sugar.
Friday – various options that I’ll rotate through but all will still hit my calories goal and minimum for protein.
Totals:
Monday – 2793 calories, 192.7g protein, 79.8g fat, 325.8g carbs, 82g sugar
Tuesday – 2793 calories, 218.5g protein, 89g fat, 279.4g carbs, 116g sugar
Wednesday – 2802 calories, 214.9g protein, 83.1g fat, 289.4g carbs, 74.2g sugar
Thursday – 2800 calories, 208.2g protein, 86.8g fat, 273.6g carbs, 115.4g sugar
Friday - will vary depending on dinner, but will be approx. 2800 calories
Any thoughts/comments appreciated. I've worked hard over the last 3 months to drop the belly, so want to try and put on as little fat as possible (I realise it's impossible not to put on some), so just aiming for 2-2.5lb gain a month.
I'm 30yo, 5ft 8 and at the end of my cut should be 154lb. My maintenance calories are approx. 2500, so I'm aiming for 2800 calories a day. I'll be following the fierce 5 novice programme, before hopefully moving up to the upper/lower split.
6.15am Breakfast - Overnight Oats (90g) with 200ml semi skimmed milk, 40g frozen blueberries & strawberries, and 5g Seed Mix. Plus a side of 3 scrambled eggs.
– 663 calories, 36.1g protein, 27.3g fat, 67.5g carbs, 13.5g sugar
7am Gym time (Monday, Wednesday, Friday)
8.30am Protein shake
- 206 calories, 41g protein, 3.75g fat, 2g carbs, 2g sugar
11am Lunch 1 – 1 can of Tuna, mixed with 6g light mayo, 100g cucumber and 5ml extra virgin olive oil, 15g cheese. One apple.
285 calories, 28.5g protein, 7g fat, 26.8g carbs, 19g sugar
3pm Lunch 2 – Egg noodles (125g dry) with 150g chicken breast, and 120g mixed veg.
- 377 calories, 32.9g protein, 2.9g fat, 54.7g carbs, 7.2g sugar
Everyday Snacks –
Unsalted peanuts (40g) – calories 227, 10.3g protein, 17.7g fat, 6.7g carbs, 2.7g sugar
Banana – 113 calories, 1.3g protein, 0g fat, 27g carbs, 14g sugar
Wednesday/Thursday additional snacks – used to makes sure I hit calorie goal on days with lower calorie dinners
Cereal bar – 90 calories, 1.6g protein, 4.3g fat, 8.7g carbs, 4.2g sugar
Popcorn – 61 calories, 0.7g protein, 2.5g fat, 8.8g carbs, 1.9g sugar
7pm - Dinners – Vary each day:
Monday – Chicken Pizza – 922 calories, 42.6g protein, 20.8g fat, 141.2g carbs, 23.6g sugar
Tuesday (10pm – after football training) – 200g cottage cheese, with 250ml glass of milk and a snickers – 750 calories, 54.5g protein, 22.9g fat, 81.6g carbs, 45.9g sugar.
Wednesday – 140g white fish, 150g French fries and 200g baked beans – 653 calories, 43.8g protein, 11.1 fat, 88g carbs, 10.3g sugar
Thursday – 140g white fish, 165g sweetcorn and 250g icecream – 650 calories, 38.7g protein, 19.1g fat, 81g carbs, 51.5g sugar.
Friday – various options that I’ll rotate through but all will still hit my calories goal and minimum for protein.
Totals:
Monday – 2793 calories, 192.7g protein, 79.8g fat, 325.8g carbs, 82g sugar
Tuesday – 2793 calories, 218.5g protein, 89g fat, 279.4g carbs, 116g sugar
Wednesday – 2802 calories, 214.9g protein, 83.1g fat, 289.4g carbs, 74.2g sugar
Thursday – 2800 calories, 208.2g protein, 86.8g fat, 273.6g carbs, 115.4g sugar
Friday - will vary depending on dinner, but will be approx. 2800 calories
Any thoughts/comments appreciated. I've worked hard over the last 3 months to drop the belly, so want to try and put on as little fat as possible (I realise it's impossible not to put on some), so just aiming for 2-2.5lb gain a month.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2xd0AS0
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