Hi guyz,
Currently 1m68 / 69kg / 10-12% bf
I train 4 day a week (Monday, Tuesday, Rest, Thursday, Friday, Rest, Rest, REPEAT)
I would like to bulk up a bit, my objectives are to get mass but not to become too fat…
Below is the diet plan I have elabored, your critics, advices, tips and any comments are welcome
7h :
5 Whole eggs
150gr Oats
1 Fruit (orange mostly)
2gr Oméga-3 + Multivitamines
P : 52 / G : 110 / L : 37 / 980 kcal
10h :
25 gr whey isolate
1 fruit
P : 23,5 / G : 24 / L : 0 / 190 kcal
13H :
100gr lean meat
150gr rice / quinoa
1 CAS olive oil
at least 200g vegetables
spices
P : 41 / G : 120 / L : 13 / 755 kcal
16h/16h30 :
25 gr de whey isolat
15g almonds on OFF day
1 banana
P : 23,5 / G : 24 / L : 0 / 190 kcal ON
P : 27,5 / G : 24 / L : 8 / 285 kcal OFF
Training session:
Before
6g citrulline malate (+ 200mg caféine) + 10g bcaa
During
100g waxy maize
20g peptopro
Post
30 gr isolate
10 gr de glutamine
5g de créatine
1 banana
700 kcal
1 hour after :
150 gr fish (lean or fat)
100g rice
1 CAS olive oil
1 CAS nut oil
at least 200g vegetables
spices
2gr Oméga-3
Multivitamines
P : 46,5g / G : 82g / L :24g / 600 kcal
Before bed:
30gr de caséine
ZMA
P : 24g / G : 2g / L :0,5g / 107 kcal
WHOLE DAY ; P : 246g / G : 476 / L : 68g / 3500kcal ON
Thanks