Well today was an off day for me as far as my workout routine goes. I did do cardio which I burned aprox 200cals. In my last thread, people suggested I eat more and add 2 more meals. Some stats: Im 20 years old, 6 foot tall, weight is aprox 175 pounds. Im currently on the WBB1 routine. I am tracking everything on fitday but feel as though today I may have eaten too much
Meal 1: 3/4 cups of oats added with 1/4 cup of milk, and whey protein shake w/1 cup of milk.
Meal 2: 1/4 can of water based tuna
Meal 3: 5 small boneless chicken breast strips grilled and 1 toasted blueberry bagel
Meal 4: 2 8oz steaks and 2 cups of peas
Meal 5: Going to be a protein shake(so add 100 calories/20g protein to my above numbers)
I probally shouldnt have eaten that second steak or the blueberry bagel? Any suggestions are greatly appreciated and I will try and improve on my diet tomorrow. I did however get 2 more meals in like suggested Thanks guys.
If you want to eat a firm 2400 cals a while, then i would probably cut back a little bit on the protien. Your fat intake is at proper level, and your carb intake is probably adequate.
Remember you only need 1g/lbm of protien. LBM = Bodyweight - bodyfat
You say you are getting 86g of fat, but i dont see any fat sources listed in your meals?
well extra protein is extra calories. How many grams of fat did the steak have?If all your fat is coming from steak then that is mainly saturated. you need to add fish oil and some mono sources like olive oil,avocados, nuts,peanut butter, etc.
Thanks Mr.D. I did not realize that extra protein=cals. I will try to add in some natural pb in my diet. Would whole wheat bread with natural pb on it be a good source of good fat?
Any other suggestions?
2400 cals for someone your size is probably close to what you want. Stick with 2400 for 8-10 days and see what the scale does, and how you feel. If you are getting tired, constantly feel run down, lack energy, lifts start to suffer, then add more calories. If your dropping weight too fast, then add calories. If your not dropping then go down to 2300 or 2200 and see what that does.
For the past two weeks I was at 2500-2600 cals, and was dropping weight way too fast. Was going down 2-3lbs a week, so now I'm up to 2800 or so and still dropping pretty quick.
People differ on this. But in general, the more fat you have on your body the harder and more work it will be to get LEAN. The leaner you are when you start the bulk, the less fat you will put on.
I know alot of people who will only bulk until 13-15% BF.