Hi All, I was wondering if I could please get some comments/advice on my diet. I'm 29, 185cm, 89kg and approx 15% BF. I was hoping to get up around the 3k Calories but can't seem to be able to.
Sorry about the poor layout copied and paste from excel didn't work to well. The Values next to the foods are Calories/Protien/Carbs/Fat
Breakfast 7:30am
2x Whole Eggs 144 12 0 11
2x Egg White 30 7 0 0
Whey Protein 117 24 3 1
250ml Milk 120 10 15 3
2x Muiti Grain Bread 125 5 22 2
Multi Vitamin
Total 536 58 41 16
Morning Meal 10am
2x MultiGrain 125 5 22 2
100g Turkey Breast 109 14 3 4
Yogart 204 8 27 7
Total 438 28 52 14
Lunch 1:00pm
Chicken 150g 230 45 0 6
Rice 1/2 cup 94 2 21 0
Total 324 47 21 6
Afternoon 4:00pm
Tuna 106 17 6 2
Banana x2 198 4 44 0
Total 304 20 49 2
Pre Work Out
Xpand NO Drink
Creatine
Juice 250ml 155 2 35 1
Total 155 2 35 1
Post Work out 6:00pm
Whey Protein 117 24 3 1
250ml Milk 120 10 15 3
BCAA
Glutamine
Total 237 34 18 4
Dinner 7:30pm
Fish/Chicken/Beef 600 91 54 21
Total 600 91 54 21
Bedtime Casein Protein 110 24 3 1
ZMA
Total 110 24 3 1
TOTAL Calories:2704 Protein:304 Carbs: 273 Fat:64
I know I need some more Carbs I was thinking pre-workout but can't think of anything that one I may like or two would be good for pre-workout. As for dinner this meal could vary but what I have in there is what I am aiming for.
Thanks in advance
Sorry about the poor layout copied and paste from excel didn't work to well. The Values next to the foods are Calories/Protien/Carbs/Fat
Breakfast 7:30am
2x Whole Eggs 144 12 0 11
2x Egg White 30 7 0 0
Whey Protein 117 24 3 1
250ml Milk 120 10 15 3
2x Muiti Grain Bread 125 5 22 2
Multi Vitamin
Total 536 58 41 16
Morning Meal 10am
2x MultiGrain 125 5 22 2
100g Turkey Breast 109 14 3 4
Yogart 204 8 27 7
Total 438 28 52 14
Lunch 1:00pm
Chicken 150g 230 45 0 6
Rice 1/2 cup 94 2 21 0
Total 324 47 21 6
Afternoon 4:00pm
Tuna 106 17 6 2
Banana x2 198 4 44 0
Total 304 20 49 2
Pre Work Out
Xpand NO Drink
Creatine
Juice 250ml 155 2 35 1
Total 155 2 35 1
Post Work out 6:00pm
Whey Protein 117 24 3 1
250ml Milk 120 10 15 3
BCAA
Glutamine
Total 237 34 18 4
Dinner 7:30pm
Fish/Chicken/Beef 600 91 54 21
Total 600 91 54 21
Bedtime Casein Protein 110 24 3 1
ZMA
Total 110 24 3 1
TOTAL Calories:2704 Protein:304 Carbs: 273 Fat:64
I know I need some more Carbs I was thinking pre-workout but can't think of anything that one I may like or two would be good for pre-workout. As for dinner this meal could vary but what I have in there is what I am aiming for.
Thanks in advance
