cup of oats and 4 eggs with milk ~ 570 calories
Meal 2: protein shake with olive oil: about 350 calories
Meal 3: homeade beef/venison jerky with an apple ~500 calories
Meal 4: whole wheat bagelwith peanut butter ~ 450 calories
Meal 5: half of a protein shake w/carrots beta alinine ~ 160 calories
Meal 6: half of protein shake with sugar+creatine+beta alinine ~ 200 calories
Meal 7: whatever rents make for dinner if it’s healthy
meal 8: tuna with milk ~300 calories
total calories: 3130
Fat: 150 grams
Macros come out to 2970, pretty close considering guestimating. I really really need more fats.
carbs fat and protein are as close as I ca get them, can’t tell exactly how much Pb, milk, homeade jerky is without taking a hour out of every day lol. I workout for 4 days a week, 2 of the off days will be lowwer carbs, the other will be my cheat day.
Here is part of my response to your original post, which elucidates your goals somewhat.
Bodyfat % : 15 (if this is indeed accurate)
Lean Body Mass : 136lbs
Fat Mass : 24lbs
Weight : 175
Bodyfat % : 10
Lean Body Mass : 157.5
Fat Mass : 17.5lbs
So, you want to lose about 6.5lbs of fat and gain about 21lbs of lean body mass. 21lbs of LEAN MASS is a lot, even though lean mass is comprised of muscle tissue, glycogen, water, and bone. I would recommend taking about 3-4 weeks and losing the 6-7 lbs of fat to put you where you need to be in terms of bodyfat, and then change up your diet to allow enough calories for maximal lean body mass gains with minimal fat gains, so that you hopefully don’t have to diet again."
I personally don’t like the approach you’re taking, specifically I think you should get lean before gaining, but best of luck to you. Also, your meal combinations and meal timing may not lead to the most optimal ratio of muscle to fat gained while on this, but I don’t know your body so I can’t say for sure. I would try to center your carbohydrate intake predominantly post workout, but in your meal plan you are combining things such as bagels and peanut butter, which I would try to avoid. You can go back and read my entire response to your original thread if you’d like.
If your caloric surplus isn’t too excessive I think you’ll be ok, but read the breakdown of your goals again to have a clear idea of what you’re trying to accomplish just to make sure you’re headed in the right direction.
The bottom line, though, is to follow something, and then assess your results and make any changes as you deem necessary. After all, you know your body better than any of us do.[/quote]
I went with lean deli meats on my bagels instead of the peanut butter. I had orriginally wanted to lean down, but got massively flamed for it in another thread. You sggest leaning down first?