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Hey all,
First time poster, semi-long time lurker. Fairly new to this site, but I post frequently at another board (slanted more toward powerlifting, though that's changing). Anyway I thought I'd post up my diet to see what you all think. I've been on a diet plan (that is, bulking or cutting) for almost three years now, but I feel like diet is my weak point. Here are some stats:
5'9"
26 years old
176 lbs. (was as high as 188 a few months ago, but life got in the way of eating)
Bench: 235
Squat: 285
Deadlift: 375
OH Press: 140
As you can probably tell from my numbers, I"m a natty lifter.
Anyway, here's my diet, I'm currently cutting. I'd guess I'm somewhere between 10-13% bf, can barely see abs. I'd like to shed maybe 10 lbs of fat, and bulk clean with a fresh base.
Anyway, here's my current diet:
Meal 1-
1 cup skim milk, 1.5 cups wheat n' bran cereal
Meal 2-
5 oz. chicken breast, 1 cup brown rice, apple, lowfat salad dressing over chicken
Meal 3-
same as meal 2
Meal 4-
Protein bar, 2 slices Arnold double protein wheat bread, yogurt
Meal 5(pre workout)-
Nitrean (protein shake), Results (creatine, HMB, Beta Alanine, and dextrose)
Meal 6(post workout)-
14 oz. lean meats, 2 cups veggies, carb source (sorry for the lack of specificity, but sources vary in this meal)
Meal 7-
Cottage cheese, sugar-free strawberry preserves (this tastes a little like ice cream)
Macros:
~3,200 calories
~300 g protein
~240 g carbs
~110 g fat
These are all rounded for simplicity, but you can see where my macros are at.
FWIW, I'm on a 3-day split workout (just came off Jim Wendler's 5/3/1). Upper-lower-upper-lower-upper-lower over two weeks. No cardio if you guys have suggestions there, I'd be glad to hear them also. I'll probably start up a journal here soon too. Critique away!
First time poster, semi-long time lurker. Fairly new to this site, but I post frequently at another board (slanted more toward powerlifting, though that's changing). Anyway I thought I'd post up my diet to see what you all think. I've been on a diet plan (that is, bulking or cutting) for almost three years now, but I feel like diet is my weak point. Here are some stats:
5'9"
26 years old
176 lbs. (was as high as 188 a few months ago, but life got in the way of eating)
Bench: 235
Squat: 285
Deadlift: 375
OH Press: 140
As you can probably tell from my numbers, I"m a natty lifter.
Anyway, here's my diet, I'm currently cutting. I'd guess I'm somewhere between 10-13% bf, can barely see abs. I'd like to shed maybe 10 lbs of fat, and bulk clean with a fresh base.
Anyway, here's my current diet:
Meal 1-
1 cup skim milk, 1.5 cups wheat n' bran cereal
Meal 2-
5 oz. chicken breast, 1 cup brown rice, apple, lowfat salad dressing over chicken
Meal 3-
same as meal 2
Meal 4-
Protein bar, 2 slices Arnold double protein wheat bread, yogurt
Meal 5(pre workout)-
Nitrean (protein shake), Results (creatine, HMB, Beta Alanine, and dextrose)
Meal 6(post workout)-
14 oz. lean meats, 2 cups veggies, carb source (sorry for the lack of specificity, but sources vary in this meal)
Meal 7-
Cottage cheese, sugar-free strawberry preserves (this tastes a little like ice cream)
Macros:
~3,200 calories
~300 g protein
~240 g carbs
~110 g fat
These are all rounded for simplicity, but you can see where my macros are at.
FWIW, I'm on a 3-day split workout (just came off Jim Wendler's 5/3/1). Upper-lower-upper-lower-upper-lower over two weeks. No cardio
if you guys have suggestions there, I'd be glad to hear them also. I'll probably start up a journal here soon too. Critique away!
