I’m looking to clean up my diet. I’m a naturally lean person that generally does not put on fat easily.
Weight Training: 4 days/week as hard as possible
Cardio: 3-4 days/week typically 20min on a bike
Supplements: Creatine, Protein, Fishoil, Vitamin C, ZMA, Melatonin
Height: 5’10"
Weight: 165-170lbs
Goal: Progressive weight gain, strength
Any way, here is my plan:
TRAINING DAYS:
Meal 1
5 whole eggs w/ small amount of fat free mozzarella
1/2 cup rolled oats
1 tbsp coconut oil
Meal 2
6oz Meat(I don’t discriminate)
1/2 cup Brown Rice or 1 whole grain tortilla or 1/2 cup oats
some veggies
Meal 3 (after training)
Homemade gainer shake
970kcal/80g Pro./113g Carb./28g Fat
Meal 4
1 cup Fat Free Greek Yogurt (unflavored)
1 tbsp Honey
Meal 5
same as meal 2
Daily Macros:
~2850 calories / 243g protein / 230g carbs / 113g fat
OFF DAYS:
Meal 1
5 whole eggs w/ small amount of fat free mozarella
1/2 cup rolled oats
1 tbsp coconut oil
Meal 2
6oz Meat
1/2 cup Brown Rice or 1 whole grain tortilla or 1/2 cup oats
some veggies
Meal 3
6oz Meat
1/2 cup Brown Rice or 1 whole grain tortilla or 1/2 cup oats
some veggies
Meal 4
1 cup Fat Free Greek Yogurt (unflavored)
2 tbsp Natural Peanut Butter
Meal 5
2 scoops whey isolate (60g protein)
some berries/grapes
Daily Macros:
~2300 calories / 230g protein / 115g carbs / 102g fat
I’m not an expert on nutrition, so any feedback I can receive would be great.