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Nutrition critique

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Hey guys.

I'm Ryan, 25 now.

Been lifting on and off for a few years but only seriously for 1.5-2 years.

Never really had a good nutrition plan until recently and trying to make the most of it as I've finally actually realised diet really does make the most difference.

 

25yo

6'3"

90kg @17%ish

 

Currently leaning up.

Diet is roughly as follows;

 

1:

1cup porridge

1 tablespoon natural honey

30g vanilla wpc

 

2.

250ml lite milk

60g wpi

 

3.

150g inghams chicken breast

100g mixed veggies

 

4.

250ml lite milk

60g wpi

 

5.

150g inghams chicken breast

100g mixed veggies

 

1,681 cals

Maintain is 2500, only this low because clen.

Off, I'll intake around 1900,2100

 

Macros;

prots-207g

carbs-129g

fat- 37g

 

 

This is the first time I've actually been counting macros and calories so cut me some slack if it's absolute shit.

Looking for advice and help on what to add or remove, etc.

 

Jumping up to 3000 cals to put some size back on in a month so would also appreciate what to add in to get to 3000 with good macros.

Thanks guys.

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Personally I'd up your fat intake a little bit more. At the moment your only source is when you're having milk.

 

Nuts, avocado, olive oil, red meat, fatty fish etc.

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And don't forget coconut milk and oil.

 

For an example, here's the current shredding program in the Max's Challenge.

http://www.maxchalle..._SH_Wks_5-8.pdf

 

And here's the bulking program.

http://www.maxchallenge.com.au/2013/maxs/downloads/MU_Nutrition_Plan_BS_Wks_5-8.pdf

Edited by steveP

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I alternate between porridge and a wholemeal muffin + avo for breaky.

Will be throwing some olive oil in meals for cals when I bump it up.

 

muffin + avo = 180

porridge + honey + wpc = 325

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My meals are exactly like yours but I have protien shake after work out and at night.

 

I pre pack my meals 3 days before and freeze them, with 1 spoon coconut oil to keep chicken juicy and get the coconut benefits.

 

Only thing is the oil is hard to clean from the containers so I just chuck them out

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The chicken I have, you oven cook with water in the pan.

It is the most succulent oven chicken ever!

 

Bumped up to 3000 last thursday but seemed it was way too high so backed off to 2700.

I'll sit there for a week and see how much muscle/fat I put on.

Trying for a lean bulk now.

 

Aim is just to keep protein at 220+ and carbs up 250+

 

Found it super hard to go from 1600-2000 then jump up to 3000.

Make myself sick trying to get in the extra 1000 cals at midnight,

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I personally think your diet is a bit off. For a bloke your height, you should be heavier and should easily be able to consume 3000cal. But like you said and I agree, it is hard to suddenly boost that up, so take it slowly. Train harder and gradually increase.

 

But I would be adding fruit, as well as nuts and avocado etc as mentioned previously, and I would add some more carbs too. I also think adding eggs and tuna in there somewhere would benefit, rather than just drinking wpi. Also with your mixed veggies, what are they exactly? Cos not all veg are beneficial to what you're trying to achieve. Try stick to a lot of greens, broccoli beans spinach etc

 

Good luck

Edited by essonefive

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Been up at 3200 for a little bit now, still 200g protein but with only 2 scoops of whey a day.

Macros are roughly 200g protein, 110g fat and around 250g carbs.

Upped weight to 96kg and seem leaner also so it's working for me.

Hitting 100kg then cutting

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