Hi guys, my first time posting here. I’m 20 years old, 5’9 170lb with a body fat around 12-14% (according to waste and neck ratio). I’ve been strength training with Jim Wendler’s 5/3/1 and sticking to a pretty strict bulk diet, my future goals are to finally do a bodybuilding show. I’ve wanted to do one for quite some time now, I finally got that “desire” back.
Here’s my diet: (any suggestions or critiques would be greatly appreciated!)
Meals are between 2-3 hrs apart, I’m a college student so it varies.
Meal 1. 2 whole eggs + 3 egg whites
1/2 grapefruit, + 5 strawberries
1 cup of coffee, (no sweeteners)
(460 cal, 35g protein, 10g fat, 20 carbs)
Meal 2. 2 scoops whey,
1 oz Almonds
(440 cal, 12g carb, 49g protein, 20g fat)
Meal 3. 2 scoops whey,
1 cup dry oats (I mix them together for chocolate oatmeal deliciousness) (Pre-workout meal)
(560 cal, 60g carbs, 53g protein)
Post workout shake: 1 1/2 scoops Wazy Maize
1 scoop Whey
(340 cal, 53g carbs, 25g Protein)
Meal 4. (Post workout meal)
2 cans tuna ( Or 8oz chicken)
1 cup brown rice
1 cup Broccoli or Green Beans
(450 cal, 56g protein, 9g fat, 36g carbs)
Meal 5. 8oz Steak or red meat
2 tbsp Natural Peanut Butter
(650 Cal, 57g protein, 44g Fat)
Totals: 2890 Cal, 280g protein, 180g Carbs, 85g Fat.
It sucks consuming so much whey protein, but being on campus all day somewhat forces me to substitute it for whole foods. I will also drink a few cups of skim milk a day, so that would put my calories over 3000 easily.
Training 4x a week, off days I drop carbs down to 100 and boost fat to around 150g.
Cardio: 3x a week, on off days. low intensity treadmill walking 45 mins per session.
So, that’s my current diet. I have never done a bodybuilding show, but definitely would like to in the near future. One of my biggest concerns right now is that my left lat is literally half the size of my right, any suggestions on trying to even them out? Any input, advice, concerns, whatever would be greatly appreciated.