During 2 years of inactivity (covid lockdown + other stuff) I ate junk like a pig and ended up gaining a lot of fat. Currently, I weigh around 74 kg (163 lbs) and have a bf% of around 17-18 (24 y/o). Getting back to training, I now want to clean my diet as much as possible and also keep it simple enough so that I can continue eating that along with a full time job and studying as well. I have a decent knowledge about nutrition through years of watching youtube videos and reading blogs so I put together the most simple to follow diet for myself. Take a look:
Meal 1:
250ml toned milk
50g oats
2 bananas
1tbsp peanut butter (16g)
4 whole eggs
Macros: 97C, 35F, 34P
Cals: 815
Meal 2:
100g chicken breast (cooked weight)
white rice (150g) (cooked weight)
Veggies
10g oil
Macros: 52C, 11F, 41P
Cals: 447
Meal 3:
2 slices brown bread
2 whole eggs
Fruits (watermelon, papaya, pineapple)
Macros: 60C, 12F, 19P
Cals: 414
Meal 4: (Pre workout - around 2 - 2.5 hrs before)
250ml toned milk
50g oats
2 bananas
1tbsp peanut butter (16g)
1 scoop whey
Macros: 97C, 24F, 42P
Cals: 730
Meal 5: (Post workout)
125g chicken breast (cooked weight)
white rice (150g) (cooked weight)
Veggies
Macros: 52C, 1F, 49P
Cals: 385
Total macros: 358C, 83F, 185P
Cals: 2791 ~ 2800 KCal
I need you guys to take a look at it, keeping in mind that throughout the day I have close to 0 activity (software engineer wfh) and I am training 6x per week. Right now I am unable to bring a lot of volume to my workout since I literally run short on breath due to the pig fat I've gained but the intensity is decent (I'd say, not as intense as I used to train 2.5-3 yrs ago).
Also, I'll be adding daily cardio to my workouts in order to have a better cardiovascular health, in the beginning, around 100-150 cals and after a while around 200-250 cals.
I wanna weight the same, infact a bit more (around 77-78 kg) but right now the main aim is to do a nice and steady body recomp and go down to around 11-12% bf and a lot more muscle.
Any advice/suggestions are welcome
Meal 1:
250ml toned milk
50g oats
2 bananas
1tbsp peanut butter (16g)
4 whole eggs
Macros: 97C, 35F, 34P
Cals: 815
Meal 2:
100g chicken breast (cooked weight)
white rice (150g) (cooked weight)
Veggies
10g oil
Macros: 52C, 11F, 41P
Cals: 447
Meal 3:
2 slices brown bread
2 whole eggs
Fruits (watermelon, papaya, pineapple)
Macros: 60C, 12F, 19P
Cals: 414
Meal 4: (Pre workout - around 2 - 2.5 hrs before)
250ml toned milk
50g oats
2 bananas
1tbsp peanut butter (16g)
1 scoop whey
Macros: 97C, 24F, 42P
Cals: 730
Meal 5: (Post workout)
125g chicken breast (cooked weight)
white rice (150g) (cooked weight)
Veggies
Macros: 52C, 1F, 49P
Cals: 385
Total macros: 358C, 83F, 185P
Cals: 2791 ~ 2800 KCal
I need you guys to take a look at it, keeping in mind that throughout the day I have close to 0 activity (software engineer wfh) and I am training 6x per week. Right now I am unable to bring a lot of volume to my workout since I literally run short on breath due to the pig fat I've gained but the intensity is decent (I'd say, not as intense as I used to train 2.5-3 yrs ago).
Also, I'll be adding daily cardio to my workouts in order to have a better cardiovascular health, in the beginning, around 100-150 cals and after a while around 200-250 cals.
I wanna weight the same, infact a bit more (around 77-78 kg) but right now the main aim is to do a nice and steady body recomp and go down to around 11-12% bf and a lot more muscle.
Any advice/suggestions are welcome
from Bodybuilding.com Forums - Nutrition https://ift.tt/2qWCt53
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