So I'm currently on a caloric surplus (around 300 +) trying to gain lean mass and little to no body fat; which I am fully convinced I can achieve if I'm controlling my insulin sensitivity. Here's my current plan including meal timing and supplements. I'm interested to see how this compares to everyone else's eating plan that has similar body composition goals, and how I might be able to further improve it. I usually eat a moderate amount of carbs 70-100 on my strength/powerlifting & cardio days (4 days a week) and around 150-200 on my hypertrophy days (2 days a week). I rotate between quinoa, sweet potatoes, and buckwheat as my staple carb sources with the occasional rice. I try to avoid most dairy & wheat/gluten. I eat all of my meals within a 9-10 hour eating window for improved insulin sensitivity. I haven't noticed that this has affected my strength or size at all.
1) Surge workout fuel (on hypertrophy days)
2) Whey concentrate
5) Magnesium (800 mg's)
7) Biotest Superfood
8) Cod liver oil
9) Digestive enzym
10) Dr Mercola probiotic
11) Rhodiola (Cycle on and off)
Total calories: Somewhere around 2900-3200 on most days//Protein: Around bodyweight//Healthy fat: 40-50% of diet
Meal 1: Pre workout breakfast: Coffee, whey protein, coconut oil, cinnamon, protein bar
Meal 2: Post-workout meal: buckwheat/OR quinoa/OR sweet potato, hemp seeds, eggs & chopped vegetables
Meal 3: Mass gainer shake: 2 tbsp coconut oil, 3 tbsp cashew butter, chia seeds, whey protein, almond milk, macadamia nut oil, resistant starch, 2 handfuls spinach
Meal 4): Salmon OR chicken or beef, avocado, pumpkin seeds, chopped vegetables, fermented vegetables, olive oil
This is roughly what my diet looks like everyday. Hypertrophy days I usually add in a sweet potato and the surge workout fuel before/after my workouts in addition to all of the above.