Hello everyone. This is my third post here at T-Nation, and I have been trying to read up on everything here. I have been trying to get my diet down so I can reach my goals. I am currently 5’8", and weight 215lbs. My body fat% is above 20%.
My goal is to try to get my lean mass well over 200lbs, and drop fat percentage. If you guys could look over my diet (i know its long) and let me know if there is anything I should change or add, it would be great.
Non training days:
5:30am
Protein shake meal 1
40g egg white protein powder
10g sucrose
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
7:25am
6 BCAA?s
7:35-8:00 cardio Elliptical (25 minute duration)
8:10-9:10 Breakfast meal 2
2 whole egg omelet
2oz skinless chicken breast
1 piece sprouted whole wheat bread
1tbsp natural peanut butter
Salsa
Pepper
Garlic/Ginger
Shake
1Hcup steel cut oatmeal (raw)
3/4 cup frozen fruit
1 cup egg beaters
1 green tea bag
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
2 cod liver oil caps
Multi vitamin/mineral
11:00-11:30 meal 3
4.0 oz lean ground meat
3/4 cup veggie
1/2 cup quinoa (1/4 cup dry)
Handful walnuts and almonds chopped
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps
2:00-2:30pm meal 4
4oz skinless chicken breast
3/4 cup veggie
1/2 cup split peas
Handful walnuts and almonds chopped
Salsa
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps
5:00-5:30 meal 5
Apple walnut salad
5 hard boiled egg whites
1 cup spinach
1/2 apple chopped
Salsa
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps
Vinaigrette
7:30-8:00 meal 6
4 oz sword fish
3/4 cup veggies
1 piece fruit
Handful walnuts and almonds chopped
Salsa
1.5 tbsp olive oil
1 tbsp flax oil
Pepper
10:00-10-30 meal 7
4 oz wild pacific salmon
1 cup spinach
1/4 cup avocado
Salsa
2 tbsp olive oil
Soy sauce
11:00-11:15 meal 8
60g protein powder
2tbsp natural peanut butter
2tbsp flax seed oil
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
Vitamin/mineral
3:30am meal 9 (optional)
30g protein powder
2tbsp flax seed oil
Training days
7:00am Protein shake meal 1
40g egg white protein powder
10g sucrose
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
6 BCAA?s
8:10-9:10 Breakfast meal 2
2 whole egg omelet
2oz skinless chicken breast
1 piece sprouted whole wheat bread
1tbsp natural peanut butter
Salsa
Pepper
Garlic/Ginger
Shake
1Hcup steel cut oatmeal (raw)
3/4 cup frozen fruit
1 cup egg beaters
1 green tea bag
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
2 cod liver oil caps
Multi vitamin/mineral
11:00-11:30 meal 3 Preworkout meal
4.0 oz lean ground meat
3/4 cup veggie
1/2 cup quinoa (1/4 cup dry)
Handful walnuts and almonds chopped
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps
1:30-3:45 pm train (not usually 2+ hours, but I will round up)
Shake:
Branch chain amino acids powder
Protein powder
Carb powder
3:45-4:00 Post-workout shake
Protein powder, starch, creatine, glutamine peptides, beta alanine, branch chain aminos
5:00-5:30 Post workout meal 4 (1 hour after post workout shake)
8oz skinless chicken breast
1 cup quinoa, millet, or amaranth grain
3/4 cup spinach
Salsa
Lemon juice
1.5tbsp Olive oil
1tbsp flax seed oil
7:30-8:00 Meal 5
4 oz lean ground meat
4.0 oz lean ground meat
3/4 cup veggie
1/2 cup quinoa (1/4 cup dry)
Handful walnuts and almonds chopped
1.5 tbsp olive oil
1 tbsp flax oil
1 cod liver oil caps
10:00-10:30 meal 6
4oz pacific wild salmon
1 cup spinach
1/4 cup avocado
Salsa
2 tbsp olive oil
Soy sauce
11:00-11:15 meal 7
60g protein powder
2tbsp natural peanut butter
2tbsp flax seed oil
Htsp creatine
Htsp glutamine peptides
Htsp beta alanine
Vitamin/mineral
3:30am meal 8 (optional)
30g protein powder
2tbsp flax seed oil
Thanks guys!