Hi guys, helping my friend with his diet, so we read throught the stickeys and got his maintenance cals we added 10% to that, and this is where we are now. He is 70kg, 1.8m, 26y/o. This is just a temporary plan he's saving up and getting a dj diet soon. Goals are lean bulking, looking to add size and harden up. Training for almost 2 years now.
protein,carbs,fat,cals
Meal 1:
100g Oats (Raw weight) 11.5 51 9.5 392.8
1 Whole Egg 6 0 4 63
3 Egg whites 10.5 0 0 48.1
200ml Fat free milk 6.8 10 0 107.1
1 Slice pineapple 0 11 0 176.4
TOTALS: 34.8 72. 13.5 787.4
Meal 2:
1 Tin tuna 29.0 0 0 123
30g Lite mayo 0.4 4 8 86
20g Avo 0. 1.8 3 32
15ml Olive oil 0 0 14 120
20g Peanut Butter 4.9 3.3 10.2 122.4
TOTALS: 34.3 9.1 35.2 483.4
Meal 3:
200g Raw chicken 42 0 4 228
30ml Olive oil 0 0 28 240
Salad/low carb veggie stirfry (no butternut,pumpkin etc)
TOTALS: 42 0 32 468
Meal 4: Pre-WO
1 Large fruit (±30g Carbs) 1 30 0 116
1 Scoop Whey 24 2 0 110
1 Cup cooked rice 5 46 4 218
or :
Oats/Couscous/Pasta
TOTALS: 30 78 4 444
Meal 5: Post-WO
300ml Fat free milk 10.2 15 0 112.5
1 Scoop Whey 24 2 0 110
1 Large fruit(±30g Carbs) 1 30 0 116
1 Large potato 4 39 4 164
or Oats/Rice/Couscous/Pasta (White)
TOTALS: 39.2 86 4 502.5
Meal 6:
200g Steak 42 0 12 282
30ml Olive oil 0 0 28 240
Salad/low carb veggie stirfry
TOTALS: 42 0 40 522
Meal 7:
2-4 Egg yolks (to make up for grams of fat)
This is the low carb day, will increase carbs breakfast,pre and post WO. Used these ratios for P/C/F on low carb days:30/30/40 and on the high carb day: 20/60/20
Lets go!
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