For anyone posting their diet up it would also help if you could include the following information...
(1) Height - 6 foot 2
(2) Weight 89kgs
(3) Age 32
(4) Training goal - gaining muscle
(5) How many times you train per week 4 to 5
(1) Height - 6 foot 2
(2) Weight 89kgs
(3) Age 32
(4) Training goal - gaining muscle
(5) How many times you train per week 4 to 5
6am | Pre work out Breakfast | Calories | Carbs | Fat | Protein | ||||||
Protein Shake with blended almonds, steel cut oats and chia seeds | 382 | 30 | 7 | 25 | |||||||
8am | Post Work out Breaky (if not a morning train day both at the same time) | ||||||||||
Banana | 124 | 30 | 0 | 1 | |||||||
Hard Boiled egg | 70 | 1 | 5 | 6 | |||||||
on brown toast | 109 | 18 | 1 | 4 | |||||||
8-30am | Coffee | 17 | 0 | 2 | 0 | ||||||
11am | Mid Morning | ||||||||||
Brown Pasta | 344 | 72 | 2 | 10 | |||||||
Beef Mince | 326 | 1 | 26 | 30 | |||||||
Pasta Sauce | 72 | 8.5 | 3.5 | 1.9 | |||||||
Spinch | 20 | 3 | 0 | 2 | |||||||
Mushroom | 7 | 1 | 0 | 1 | |||||||
onion | |||||||||||
2pm | Lunch | ||||||||||
Salad (lettuce, spinach, cucumber, red capsicum, carrot) with black beans | 27 | 5 | 0 | 0.5 | |||||||
2 small tuna Tin | 181.6 | 13.4 | 3.6 | 24.4 | |||||||
Quinoa | 124 | 23 | 2 | 4 | |||||||
4-30pm | Pre workout Tea | ||||||||||
Muscle Foods 101 shake with blended almonds, steel cut oats and chia seeds | 400 | 55 | 8 | 30 | |||||||
5g Leucine powder | |||||||||||
5g Creatine | |||||||||||
6-30pm | Postwork out | ||||||||||
Chicken | (add any taco seasoning etc) | 330 | 0 | 7 | 62 | ||||||
Sweet Potato (roasted) | 132 | 23 | 5 | 3 | |||||||
Broccoli | (Steamed, plus any veg u like) | 24 | 5 | 0 | 2 | ||||||
5g Leucine powder | |||||||||||
7-30pm | Dessert | ||||||||||
Greek Yogurt | 292 | 15 | 22 | 10 | |||||||
Frozen berries | 70 | 17 | 1 | 1 | |||||||
Chia seeds | 60 | 5 | 3 | 3 | |||||||
Banana | 124 | 30 | 0 | 1 | |||||||
10pm | Bed Time | ||||||||||
Micellar Casein Shake almonds, steel cut oats and chia seeds | 117 | 20 | 8 | 25 | |||||||
5 liters of water!!! | |||||||||||
3352.6 | 375.9 | 106.1 | 246.8 | ||||||||
Calories | Carbs | Fat | Protein |