I’m looking for some help with my diet. I’m currently trying to add size and feel like my lifting programme is going ok but I’m not sure if my diet is letting me down. Here is a sample of what I eat on a training day:
Meal 1:
3 whole eggs, 1/2 cup oatmeal with 1-2tbsp peanut butter, coffee and fish oils
Non-training day is pretty much the same but without the pre and post workout (obviously)
I currently weigh in at 190lbs. As well as lift, I do cardio (short 3-4 mile runs/sprints) 3 times a week as I’m in the military and need to be able to pass my fitness tests.
Secondly, how is your weight progressing with this nutrition setup?
What calorie/macro break down does that come out to? (Sorry, no time to add it up myself)
How much alcohol do you drink? (Honestly)
Don’t discount those runs. 9-12 miles a week of run/sprints is a good amount of work. You will need a lot of calories to make up for your expenditure during runs, lifting plus everyday military life.
That’s a pretty good diet, definitly doesn’t need a major overhaul.
Try upping your workout nutrtion with stuff like Plazma, Surge Workout Fuel or generic leucine and cyclic dextrin depending on your budget. Beta alanine and Spike products are also good when you need an extra kick.
Also add some clean simple carbs to your post workout meal such as rice or sweet potato.
My weight went up quickly in the first few weeks of this bulking phase but have stagnated more recently. I was putting on too much body fat so dropped carbs in my post workout and last 2 meals of the day.
Calorie/Macro is as follows:
2654 cals
271g protein
169g carbs
93g fat
I’m not drinking alcohol at all at the moment and won’t until Christmas. Normally I drink a couple of glasses of wine a week and maybe a few beers with the boys every couple of months.