nextteenamateur

I have been working hard on a good diet, and I think I have come up with what I need. I am 5'10", around 180, and 11% bf. I try to gain weight cleanly year round.

I drink 8 bags of green tea daily and around 1.5 gallons of water.

Here is approximately what I will eat daily:

*6 eggs with f.f. cheddar cheese and olive oil
*2-3 chicken breasts
*lima beans (entire bag throughout day with meats- gives 100% of fiber and around 100g carbs)
*2 fruit servings - mostly bananas
*1 serving of ground beef or salmon with veggies
*2 whey shakes with 55g protein and 1 tbsp olive oil (unless it's the PWO shake)
*1 cup oats on workout days PWO
*** fish oils with every meal

How does this look? I am going to cook everything a few days ahead of time and either freeze/refrigerate it. I will probably do the meals like this:

1 - 6 eggs w/ cheese and 1 tbsp olive oil
2 - 8 oz. chicken breast and 5/6 cup of lima beans
3 - 8 oz. chicken breast and 5/6 cup of lima beans
4 - 55g whey shake w/ 1 tbsp olive oil and a banana
5 - 8 oz. chicken breast and 5/6 cup of lima beans
6 - 1/3 lb. ground beef or salmon, 1/2 cup of veggies, and banana
7 - 55g whey shake w/ 1 tbsp olive oil


Protein totals:
meal 1 = 45
meal 2 = 50
meal 3 = 50
meal 4 = 55
meal 5 = 50
meal 6 = 55-60
meal 7 = 55

Total = 360, maybe more depending on portion sizes
Carbs come out to arouns 110g.
I haven't calculated fats yet.
I fee like I need to add in more cals.

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RAW TESTED LIFTS:
Dead - 455
Squat - 405
Bench - 230 (getting up there)

Going for an 1100 pound total and beyond

Ihateeveryone

You do. More carbs. Fats look alright - but don't be afraid of carbs. Unless you are insulin sensitive, or extremely endomorphic, kick your carbs up to at least 300g a day. Two cups of oats will give you around 130g carbs; 1 cup of brown rice will give you about 70g carbs. There's 200g right away. Add to that the lima beans and you're set.

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nextteenamateur

Thanks for the advice. I think I will add some oats or brown rice to meals 2 and 5, which are P+C meals. That will give me a decent rise in calories.

Protein: 360x4 = 1440
Carbs: 250x4 = 1000
Fats: 50x9 = 450

Total cals = 2890, give or take.

__________________
My X-Factor bulk log:
http://www.ironmass.com/forums/showt...d=1#post106271

My LipidFX log: http://ironmass.com/forums/showthrea...6900#post96900

*********** Discount Code for 5% Off: SPB296

RAW TESTED LIFTS:
Dead - 455
Squat - 405
Bench - 230 (getting up there)

Going for an 1100 pound total and beyond

DJSTARER

so this is a clean mass gaining diet? If it is, you NEED to have at least 60% of your diet coming from energy (FAT AND CHO)

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Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition