Hello,
I'm trying to get muscle definition and started on a strict diet. I have no idea how much I should be eating. I started a low-fat diet, it's definitely working, but I don't think I'm eating enough. I do try to eat every 3 hours with focus on 25g of protein per meal and good carbs. I do rotate out the sweet potatoes with brown rice.
I'm 6'1' current weight is 221lbs. My body fat is around 28%. I do a lot of meal prepping which makes it easy to stay on track with my diet. I work out with free weights 5-6x a week. I do each body part twice a week. I also do 10-15 minutes of cardio 2-3 times per week. I appreciate any feedback anyone can give me.
Here's my typical day
Breakfast 6am
1 serving of Cream of Wheat (120 calories, 0 fat, 25g of carbs, 3g of protein). 1-2 teaspoons of ground cinnamon
4 oz chicken breast (130 calories, 2g of fat, 0g of carbs, 27g of protein)
2nd meal 9am
4 oz ground turkey patty (120 calories, 2g of fat, 0 carbs, 26g protein)
4-5 oz of sweet potato unseasoned (155 calories, 6g of fat, 24g of carbs, 2g of protein)
1 cup of broccoli (30 calories, 0g fat, 4g of carbs, 3g protein)
3rd meal 12pm
4 oz ground turkey patty (120 calories, 2g of fat, 0 carbs, 26g protein)
4-5 oz of sweet potato unseasoned (155 calories, 6g of fat, 24g of carbs, 2g of protein)
1 cup of broccoli (30 calories, 0g fat, 4g of carbs, 3g protein)
4th meal 3pm
Whey Protein Shake (120 calories, 0.5g of fat, 1g of carbs, 28g of protein)
5th meal 6pm
4 oz ground turkey patty (120 calories, 2g of fat, 0 carbs, 26g protein)
4-5 oz of sweet potato unseasoned (155 calories, 6g of fat, 24g of carbs, 2g of protein)
1 cup of broccoli (30 calories, 0g fat, 4g of carbs, 3g protein)
Totals for the day
1,300 calories
27g of fat
110g of carbs
151g of protein
I'm trying to get muscle definition and started on a strict diet. I have no idea how much I should be eating. I started a low-fat diet, it's definitely working, but I don't think I'm eating enough. I do try to eat every 3 hours with focus on 25g of protein per meal and good carbs. I do rotate out the sweet potatoes with brown rice.
I'm 6'1' current weight is 221lbs. My body fat is around 28%. I do a lot of meal prepping which makes it easy to stay on track with my diet. I work out with free weights 5-6x a week. I do each body part twice a week. I also do 10-15 minutes of cardio 2-3 times per week. I appreciate any feedback anyone can give me.
Here's my typical day
Breakfast 6am
1 serving of Cream of Wheat (120 calories, 0 fat, 25g of carbs, 3g of protein). 1-2 teaspoons of ground cinnamon
4 oz chicken breast (130 calories, 2g of fat, 0g of carbs, 27g of protein)
2nd meal 9am
4 oz ground turkey patty (120 calories, 2g of fat, 0 carbs, 26g protein)
4-5 oz of sweet potato unseasoned (155 calories, 6g of fat, 24g of carbs, 2g of protein)
1 cup of broccoli (30 calories, 0g fat, 4g of carbs, 3g protein)
3rd meal 12pm
4 oz ground turkey patty (120 calories, 2g of fat, 0 carbs, 26g protein)
4-5 oz of sweet potato unseasoned (155 calories, 6g of fat, 24g of carbs, 2g of protein)
1 cup of broccoli (30 calories, 0g fat, 4g of carbs, 3g protein)
4th meal 3pm
Whey Protein Shake (120 calories, 0.5g of fat, 1g of carbs, 28g of protein)
5th meal 6pm
4 oz ground turkey patty (120 calories, 2g of fat, 0 carbs, 26g protein)
4-5 oz of sweet potato unseasoned (155 calories, 6g of fat, 24g of carbs, 2g of protein)
1 cup of broccoli (30 calories, 0g fat, 4g of carbs, 3g protein)
Totals for the day
1,300 calories
27g of fat
110g of carbs
151g of protein
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