I’m currently on about week 11 of my body transformation…I started on Waterburys Real Fast Fat Loss and cut with good results, I am now on a size program and things are going well but I really need help with a diet plan. I’m 6’2", 175, and also a college kid so eating right is very hard. My diet usually consists of
Meal 1- Cereal with skim milk and a bananna, or peanut butter toast instead of cereal
Meal 2- Yogurt with dried oat
Meal 3- Can of tuna
workout*
Meal 4- Protein Shake
Meal 5-Chicken or Steak with a large plate of veggies
Meal 6-Slice of bread with peanut butter
I’m hoping to bulk up without adding fat. Ideally, I would like to make a clean 200 in the next few years. My diet stays pretty consistent on training and non-training days simply because I don’t know how to tweak it. Any input is really appreciated, thanks guys.
[quote]freedom21 wrote:
I’m currently on about week 11 of my body transformation…I started on Waterburys Real Fast Fat Loss and cut with good results, I am now on a size program and things are going well but I really need help with a diet plan. I’m 6’2", 175, and also a college kid so eating right is very hard. My diet usually consists of
Meal 1- Cereal with skim milk and a bananna, or peanut butter toast instead of cereal
Meal 2- Yogurt with dried oat
Meal 3- Can of tuna
workout*
Meal 4- Protein Shake
Meal 5-Chicken or Steak with a large plate of veggies
Meal 6-Slice of bread with peanut butter
I’m hoping to bulk up without adding fat. Ideally, I would like to make a clean 200 in the next few years. My diet stays pretty consistent on training and non-training days simply because I don’t know how to tweak it. Any input is really appreciated, thanks guys.[/quote]
You may want to up your protein intake. You could also increase kcals overall. I would eliminate the slice of bread and pb and replace it with tuna or something high in protein and include some fat like olive oil. After your workout I would include some carbohydrates, like dextrose or sugary candy- sugar basically. If you’re worried about fat gain you could reduce your carbohydrates on non-training days.
Breakfast:
1 cup Oats
30g Protein (Eggs, protein shake etc)
2tbsp’s Peanut butter
Mid Morning
1 Can tuna
1 Cup green beans
2 Tbsps Olive oil
Lunch
1 Mid Size Sweet Potato
30g Protein
15 Almonds
Salad with oil and vinegar
Mid Afternoon
1 Scoop Protein Powder
1/2 Cup Cottage Cheese (1% fat)
2 Tbsp Peanut Butter
Dinner
30g Protein
Loads of Veg
1-2 Pieces of fruit
2 Tbsp Olive oil
Pre-bed (45 mins before sleep)
1 Scoop Protein Powder
1/2 Cup Cottage Cheese (1% fat)
2 Tbsp Peanut Butter
Watch yourself grow, if you don’t add more good fat. Fit your training around your more carbed up meals, or move the meals around to suit your training times (more carbs around training)
Awesome! Thanks so much guys. I have a question though, with the oats for breakfast? What kind of oats? I’m assuming not instant oatmeal…so how do I make it? I’m useless in the kitchen haha…
Throw .5-cup of Quaker Oats in a bowl, splash a little bit of milk in there. Throw in microwave for 30 secs. Add tbsp of natty pb and a scoop and half of protein powder.
or if you got more time make a 3 egg omelet with bell peppers, spinach, tomatoes, turkey, avocado and cheese.
As jlats said for the oatmeal just buy a bag/box of normal quaker oats and nuke them in the microwave or cook them in a pan with water or milk.
Also keep the nutrition the same on all days except have a serving of Surge on workout days 1/2 during and 1/2 after your workout. I would also suggest adding 15-20 minutes of Low intensity cardio after weights to limit fat gain (not for everyone but I find it keeps me leaner and it also helps blood flow/nutrient delivery in the long run