Hey guys, really interested to get some input re my diet.
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As a background I'm approx 193/4 cm tall and currently weigh about 90 kg's. Been working out for about 12 months now, within the past 3 months I've moved to 5 days a week and seeing good results. Looking to keep bulking and adding muscle but I don't want to escalate growth in my mid section.
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Breakfast (also pre workout): 5 wheetbix in skim milk with ½ scoop protein powder. 1 banana. Pre-workout drink if I am feeling thrashed or on chest days and back days. Also have a multi and fish oil.
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Post Workout - 1 ½ scoops*of protein powder & 5g creatine in skim milk. 2 boiled eggs
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Morning Snack (varies...): 2 pieces of brown toast with peanut butter OR 1 pear OR cup of yoghurt*with walnuts OR handful of almonds. With whatever combination of the above I also have a protein shake in water (1 scoop).
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Lunch: Can of tuna (185 g) or 150g chicken (cooked) with salad (broccoli, cauliflower, carrot, etc), 1 slice of cheese, some olives, 3/4 cup of brown rice (boiled)
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Afternoon snack: Hummus and carrot sticks OR handful of almonds OR yoghurt. With whatever combination of the above I also have a protein shake in water (1 scoop).
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Dinner: Fish, chicken, steak, mince etc (150 g) plus veggies or salad or both.
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Thoughts, comments, advice appreciated. Any idea's on good morning/afternoon snacks would be appreciated!!! Where can I improve? I've been trying to aim for a low 3000 cal intake and the last time I punched all that into a calculator it came out roughly in the low 3100 zone...
Happy to provide more info if needed.
*
Thanks all!
*
As a background I'm approx 193/4 cm tall and currently weigh about 90 kg's. Been working out for about 12 months now, within the past 3 months I've moved to 5 days a week and seeing good results. Looking to keep bulking and adding muscle but I don't want to escalate growth in my mid section.
*
Breakfast (also pre workout): 5 wheetbix in skim milk with ½ scoop protein powder. 1 banana. Pre-workout drink if I am feeling thrashed or on chest days and back days. Also have a multi and fish oil.
*
Post Workout - 1 ½ scoops*of protein powder & 5g creatine in skim milk. 2 boiled eggs
*
Morning Snack (varies...): 2 pieces of brown toast with peanut butter OR 1 pear OR cup of yoghurt*with walnuts OR handful of almonds. With whatever combination of the above I also have a protein shake in water (1 scoop).
*
Lunch: Can of tuna (185 g) or 150g chicken (cooked) with salad (broccoli, cauliflower, carrot, etc), 1 slice of cheese, some olives, 3/4 cup of brown rice (boiled)
*
Afternoon snack: Hummus and carrot sticks OR handful of almonds OR yoghurt. With whatever combination of the above I also have a protein shake in water (1 scoop).
*
Dinner: Fish, chicken, steak, mince etc (150 g) plus veggies or salad or both.
*
Thoughts, comments, advice appreciated. Any idea's on good morning/afternoon snacks would be appreciated!!! Where can I improve? I've been trying to aim for a low 3000 cal intake and the last time I punched all that into a calculator it came out roughly in the low 3100 zone...
Happy to provide more info if needed.
*
Thanks all!