I was hardcore from 17-22ish, and am now about 2 months back into it after a literal 6-7 year layoff. Seriously, I did not so much as pick up a weight. Anyway, just curious for some input. I was knowledgable back in the day but I'm not up to date at all on any new methods (if there are any).
I won't take up more of your time. Here's my diet -- 5 meals a day (occasionally 6, time constraints make it hard for 6), 2 of which are shakes. I'm training to get my strength and size back first and foremost (it's working, too, muscle memory is definitely real!). So pinpoint macros aren't a concern. Just keeping an eye on my fats, really, making sure I don't eat too much. I want to gain good weight. Also note I don't include the fats from my meats when counting my fat intake.
210lbs, bodyfat probably 15-20 atm
Daily totals: 255g protein, 290g carbs, 45g fat +any fat from meats. If I eat a 6th meal, protein and carbs hit about 305 and 340 respectively.
Meal 1 (50p/45c/0f):
8-10oz tuna steak
225g sweet potato w/ cinnamon
greens (broccoli, spinach, or green beans)
Meal 2 (50p/45c/0f):
8oz top round steak
225g sweet potato w/ cinnamon
greens (broccoli, spinach, or green beans)
Meal 3 (50p/55c/14f):
2 scoops whey
1 cup oats
1 tbsp extra virgin coconut oil
Meal 4 (40p/35c//0f):
12oz egg whites
4 pieces light oatmeal bread
Animal Pak
Meal 5 (75p/110c/30f):
*post-workout*
2 scoops whey
1/2 cup grits
16 oz whole milk
2 tbsp natural peanut butter
1 banana
Cinnamon
Sometimes a 6th meal of carbs + protein or just carbs is added. This is almost always a cup of oats and either whey or egg whites. I eat an orange on the way to the gym, also.
I won't take up more of your time. Here's my diet -- 5 meals a day (occasionally 6, time constraints make it hard for 6), 2 of which are shakes. I'm training to get my strength and size back first and foremost (it's working, too, muscle memory is definitely real!). So pinpoint macros aren't a concern. Just keeping an eye on my fats, really, making sure I don't eat too much. I want to gain good weight. Also note I don't include the fats from my meats when counting my fat intake.
210lbs, bodyfat probably 15-20 atm
Daily totals: 255g protein, 290g carbs, 45g fat +any fat from meats. If I eat a 6th meal, protein and carbs hit about 305 and 340 respectively.
Meal 1 (50p/45c/0f):
8-10oz tuna steak
225g sweet potato w/ cinnamon
greens (broccoli, spinach, or green beans)
Meal 2 (50p/45c/0f):
8oz top round steak
225g sweet potato w/ cinnamon
greens (broccoli, spinach, or green beans)
Meal 3 (50p/55c/14f):
2 scoops whey
1 cup oats
1 tbsp extra virgin coconut oil
Meal 4 (40p/35c//0f):
12oz egg whites
4 pieces light oatmeal bread
Animal Pak
Meal 5 (75p/110c/30f):
*post-workout*
2 scoops whey
1/2 cup grits
16 oz whole milk
2 tbsp natural peanut butter
1 banana
Cinnamon
Sometimes a 6th meal of carbs + protein or just carbs is added. This is almost always a cup of oats and either whey or egg whites. I eat an orange on the way to the gym, also.
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