Diet Critique for Lean Gains

Diet and Nutrition
1

I would be very grateful to get some feedback on this meal plan, and any improvements that can be made.

Goal is recomp/lean mass. Currently 189 about mid teens bf%.

Meal 1: 4 raw eggs, 1 scoop whey, 2 tblspoons natural peanut butter (shake) (580 cals, 36g fat, 54g pro, 6g carb)

Pre-workout: 1 cup oatmeal, 1 banana, 1 apple (295 cals, 57g carb)
Intra-workout: 2 scoops dextrose, 10g BCAA, 5g creatine (292 cals, 72g carbs)
Post-workout: 2 scoops whey (200 cals, 42g pro)

Meal 2: 150g lean beef, 100g brown rice, mixed vegetables (547 cals, 34g protein, 77g carbs, 8g fat)

Meal 3: 150g chicken, 150g sweet potatoes, spinach, 2 tblspoons olive oil (543 cals, 33g protein, 32g carbs, 28g fat)

Meal 4: 150g chicken, 150g sweet potatoes, spinach, 2 tblspoons olive oil (543 cals, 33g protein, 32g carbs, 28g fat)

Meal 5: 4 raw eggs, 1 scoop casein, half cup natural greek yoghurt (shake) (586 cals, 54g protein, 10g carbs, 34g fat)

Fish oil 3g
Vit D before bed (it’s England)
Multi V morning

Workout days: 3586 cals, 250g protein, 286g carbs, 134g fat
Non-workout days: 2799 cals, 208g protein, 157g carbs, 134g fat

2

Seems quite good dude, if you find yourself gaining too much weigh per week (IMO 1/2 lb or so would be ideal) cut a bit or add some cardio. In the other hand if you are loosing weight or stalled bump them a bit or a lot, depending on the weight change.

Good luck :slight_smile:

3

Im no expert, but this does not look like lean gains to me.

On your rest days your carbs and fat should be high, while on workout days you protein should be moderate to high ,with high carbs and low fat.

What time are you using for your eating window? 5 meals is a lot of meals to squeeze into 8 hours, wouldn’t it be easier to have 3-4 bigger meals?? What time are you training?

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