aright folks im starting a new diet consisting of 2600 calories a day and im getting 40-45% from carbs 40-45% from protein and 12-15% of my calories from fat.
I just got done doing 2000 kCal a day for a while and lsot some weight but i want to gain some muscle.
Supplement- (Il start taking all of these in the next two weeks when i get them in the mail)
Creatine ethyl ester
5 a.m. 1/4 cup oats
1 medium banana
1 serving whey
Post- workout 7:30 a.m.-
1 medium banana
1 cup skim milk
1/4 cup oats
1/2 cup powdered egg whites
1 cup cottage cheese
1 cup plain yogurt
High Protein bar
6 oz turkey
5 oz chicken breast
1 cup Go Lean Crunch cereal
1 tble natural peanut butter
6 oz shrimp
if someone could cretique this for me that would be great
I’m not going to be gentle. This diet sucks.
First of all, are you 5’2" 120 lbs? If not, then eat more calories. Second, where are the whole eggs, the beef, the FUCKING VEGETABLES?
And do yourself a favor and throw the Go Lean in the garbage asap. It’s processed soy shit, and the only reason it’s on grocery store shelves is that it is a subsidized grain, and cheap as hell. The only soy product you should even think about eating is tofu (and in moderation), since it is fermented, and thus the many anti-nutrients have been broken down.
And a tsp of peanut butter and some shrimp are not meals. Man up and eat big.
Also, you need more fats. Veggies with olive oil, eggs cooked in butter, good beef (i.e. not regular supermarket corn-fed shit), poultry dark meat, whole eggs, natty pb, walnuts, almonds, coconut oil, etc.
Concentrate on eating real, whole, unprocessed food first. Then start worrying about macro breakdown. I would even suggest slowly getting rid of the oats except for workout or carb-up days.
Good luck, man. I guarantee you if you clean up your diet you will see some serious gains and feel like a million bucks to boot.