Hey all,
Looking for some diet advice and/or suggestions.. Thought I'd put a bit of background info here to give you an idea of what's been happening.
* Started training properly (split routines and diet) 1 year ago.
* First 6 months were cut as I was around 18% BF - starting weight 160lbs
* December/Jan (summer here) 149lbs - 7.5%BF (dexa scan)
* Since Feb I have been on lean bulk - now at around 12%BF weigh 163lbs (height is 5.8")
Diet looks like this
7am
50-60g rolled oats + ON whey (1.5 servings)
9am -
coffee with small amount light milk + 50g almonds
10.30am
150g boiled or grilled chicken breast. 100g broccoli + 30g brown rice (uncooked 30g)
1pm
150g boiled or grilled chicken breast. 100g broccoli + 30g brown rice (uncooked 30g)
4pm Pre workout
150g boiled or grilled chicken breast. 100g broccoli + 30g brown rice (uncooked 30g)
PWO
1 large banana OR 1scp Vitargo S2 + ON whey 1.5scp
7.30pm
50g Rice and 160g springwater Tuna + 50g Broccoli (uncooked)
9.30pm
250g lite cottage cheese (low sodium/fat) plus 10 almonds + 30g Blueberries
I also take - 3-4 fish oil caps, multi, reservatrol and milk thistle/liver support.
I have been getting reasonable strength gains as well as size slowly but surely. Small amount of fat increase but I can still see outline of abs. Every now and then on the weekend I will have fish instead of a chicken meal or sweet potato instead of rice. Rice and chicken are easy for me to take to work so Mon- Fri its basically the same.
Calorie intake is around 3000 which is around 600+ on maintenance based on my training schedule.
Macros is approx 40/40/20 sometimes the fats creep up a little if I have a tbs of peanut butter etc.
So at 5,8" or 173cm I am looking for lean bulk, I do 2 x 30 minute fast walks per week (fasted in AM) to keep fat from coming on too quickly. Is there anything out of whack here in my diet that would net me better results? I would like to stick to the chicken and broc during the week but I am able to change rice amount, cottage cheese, almonds and breakfast etc.
FYI - In summer I drop out the AM shake and replace with 2 full eggs plus 6 whites.
Any help or guidance appreciated!!
Looking for some diet advice and/or suggestions.. Thought I'd put a bit of background info here to give you an idea of what's been happening.
* Started training properly (split routines and diet) 1 year ago.
* First 6 months were cut as I was around 18% BF - starting weight 160lbs
* December/Jan (summer here) 149lbs - 7.5%BF (dexa scan)
* Since Feb I have been on lean bulk - now at around 12%BF weigh 163lbs (height is 5.8")
Diet looks like this
7am
50-60g rolled oats + ON whey (1.5 servings)
9am -
coffee with small amount light milk + 50g almonds
10.30am
150g boiled or grilled chicken breast. 100g broccoli + 30g brown rice (uncooked 30g)
1pm
150g boiled or grilled chicken breast. 100g broccoli + 30g brown rice (uncooked 30g)
4pm Pre workout
150g boiled or grilled chicken breast. 100g broccoli + 30g brown rice (uncooked 30g)
PWO
1 large banana OR 1scp Vitargo S2 + ON whey 1.5scp
7.30pm
50g Rice and 160g springwater Tuna + 50g Broccoli (uncooked)
9.30pm
250g lite cottage cheese (low sodium/fat) plus 10 almonds + 30g Blueberries
I also take - 3-4 fish oil caps, multi, reservatrol and milk thistle/liver support.
I have been getting reasonable strength gains as well as size slowly but surely. Small amount of fat increase but I can still see outline of abs. Every now and then on the weekend I will have fish instead of a chicken meal or sweet potato instead of rice. Rice and chicken are easy for me to take to work so Mon- Fri its basically the same.
Calorie intake is around 3000 which is around 600+ on maintenance based on my training schedule.
Macros is approx 40/40/20 sometimes the fats creep up a little if I have a tbs of peanut butter etc.
So at 5,8" or 173cm I am looking for lean bulk, I do 2 x 30 minute fast walks per week (fasted in AM) to keep fat from coming on too quickly. Is there anything out of whack here in my diet that would net me better results? I would like to stick to the chicken and broc during the week but I am able to change rice amount, cottage cheese, almonds and breakfast etc.
FYI - In summer I drop out the AM shake and replace with 2 full eggs plus 6 whites.
Any help or guidance appreciated!!