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09/07/2019 11:03 am
I am about to start an 8-10 week bulking phase where I will try to put on as much muscle as possible. Could someone please critique my diet and let me know if I am on the right track.
5'10.5", 163 lbs, 15-16% bodyfat, age 26
BMR is 2969.
Obviously sometimes my day changes and I dont get started until 11am but for the most part im up around 8am... but here is a typical meal plan...
Meal 1 - 8am - 8 Egg Whites, 2 Whole Eggs, and I was thinking either a Bagel or 3/4 cup dry oatmeal and multivitamin
Meal 2 - 1030am - MHP Up Your Mass powder shake (around 550 calories), 1g HMB
Meal 3 - 1pm - Two 5-6oz Grilled Chicken breasts and a Large Potato with fat free sour cream
Meal 4 - 330pm - MHP Up Your Mass powder shake ( around 550 calories), 1 gram HMB
Meal 5 - 6pm - 8-10oz Lean Ground Beef, brown rice, green beans or broccoli, BCAAs
Meal 6 - 830pm - 2 slices of Wheat Toast with Peanut Butter, almonds
Meal 7 - 11pm - 2 scoops of protein powder in Milk with EFA's (This meal is time permitting, as in if my workout backs my meals up an hour or two I will not have this meal)
Depending on whether I work the morning shift or evening shift at work will determine whether my workout will be in the morning time between meals 1 and 2 or in the evening between meals 4 and 5, my workouts are going to be brief but they will be intense... preworkout I will be taking NO Xplode and BCAAs(and possibly some animal stack 2 packets that I have left over) and post workout will be a shake of Maltodextrin, Whey, and glutamine
BCAAs will be taken pre workout and post workout with my big meal
09/07/2019 11:24 am
You could combine a coulple of those meals it doesn't make any sense to eat 7 times a day. I would also stick with whey protein instead of mass gainers with all those empty calories, as you already have a fairly high bf%.
liftsiron is a fictional character and should be taken as such.
09/07/2019 11:40 am
get you BMR professional checked again.
a 3000cal bmr for a 165lb guy seems ridicuously high, allthough is possible i guess.
,mines around 2800 and i have about 205 lb's of lean mass on me while you have 137lbs.
diet looks great as far as being clean
break down your fat, carbs and protein and let me see it.
It looks like you're overdoing it w/ the protein, but better too much than too little.
09/07/2019 11:58 am
how do you get BMR tested?
where?
its odd I nkow but I think my BMR also pretty high - I eat same as my friend but I'll be damned if I go a stitch above 77kg....he's on 88 lol