Making sure my diet is in check

[MONTANA69]

whattup guys

looking to check in and see if my diet is in check. Have taken my mind off of doing AAS and more on how far i can go natural. Not sure if this is right place but hoping to see if im on the right track
MEAL PLAN

6 ft
203 lbs
25 yrs old
5 days a week of training (havent been doing much cardio if any)
Goal : lean muscle and gaining size
Im decently sure im doing this right but i want to be sure before i blow my self up if im eating to muc haha

*BREAKFAST*


PROTEIN SHAKE 30 g protein
2 SLICES CARAWAY 42 G CARB
1 WHOLE EGG 6 G PROTEIN
1 CUP EGG WHITE 26 G PROTEIN
1 TBSP BUTTER 12 G FAT

*LUNCH AT WORK*

200 G RICE
160 G CHICKEN
100 G PEAS
100 GRAMS OF ALMONDS

3rd MEAL
200 G RICE
160 G CHICKEN
100 G PEAS

DINNER
200 G RICE
160 G CHICKEN
100 G PEAS

AFTER WORK OUT
PROTEIN SHAKE
200 G RICE
160 G CHICKEN
100 G PEAS

Sorry for the long ass post. i just had it written down this way. I have been on this for the past week or so? wondering if there is BIG difference between basmati and brown rice? Macro wise it looks good *i think* and just wondering if this is good for building lean muscle. and if not please let me know what i can do...

 

[Apexvallen]

Chicken for four meals out of 5, every single day? That won't last long. Honestly how likely are you to stick to that?

 

[Ironlord]

Doesn't seem like enough calories for you to gain. Everything is clean, which means not calorie dense...

 

[luex]

What are the cals/macros on this?Almost looks like it’d be around 2.8k cals or so...if you’re 6ft 203lbs you should be eating a bit more than 2.8k depending on your level of activity...especially training 5 days a week. If you’re on gear you should be eating way more than that if your goal is to gain. Search for more calorie dense foods..peanut butter, nuts, yogurt, etc.. On the topic of your meal choices...if you can consistently do that, that’s fine..but remember consistency is key. Honestly if I were you and you could consistently eat like that...add in a shake, u don’t need peas every damn meal either lol...what kind of rice? Brown/White would make a difference depending on your timing with it near your workout. Do a mix of brown and white preworkout.
I use protein/raw oatmeal/peanut butter...and sometimes pasteurized egg whites from the carton. Put some water in there, blend it, and there’s like 1k more cals of clean food. All just suggestions though. Do what u want. Sorry that’s a shit load of stuff but I just kept adding things as I thought

 

[Disarm]

Jesús chicken christ lol

Throw some fish in there
It looks like you're trying to push so much protein at breakfast. Try raw oats for carbs. No butter an do another whole egg. Diversify
Throw a sweet potato in there

 

[MONTANA69]

Jesús chicken christ lol

Throw some fish in there
It looks like you're trying to push so much protein at breakfast. Try raw oats for carbs. No butter an do another whole egg. Diversify
Throw a sweet potato in there

yeah i throw in some beef/fish over chicken this is kind of just a rough "guide" same w sweet potatoe for rice ect. thanks for your thoughts. Im pretty routine oriented and dont mind eating the same thing. just wnated to make sure Macros on point

 

[Disarm]

yeah i throw in some beef/fish over chicken this is kind of just a rough "guide" same w sweet potatoe for rice ect. thanks for your thoughts. Im pretty routine oriented and dont mind eating the same thing. just wnated to make sure Macros on point

I definitely understand that. It is easier on the money and easier to follow with a routine. Just glad you do eat something other than chicken

 

[luex]

What are your macros exactly??? I can't remember the numbers right off hand but I've followed
.5g-.75g fat per lb of bodyweight
1.5g-2g protein lb of body weight
Fill the rest of your calorie surplus with carbs...
So 4cals per gram protein/carbs
9 cals per gram of fat
All you gotta know is how much of a surplus you'd like to eat in...500cals above maintenance is pretty lean I believe.

 

[EcpertRealistic]

wondering if there is BIG difference between basmati and brown rice?

Yeah, that brown rice is DISGUSTING. I've never hated something more than brown rice. FUCK THAT DUDE. Whole grain pastas is ok tho.

"FUUUUCCKKKK BROWN RICE"

 

[EcpertRealistic]

Throw some turkey, sardines, wholegrain pastas, green leafy vegetables dummy, tomatoes, beans, sweet potatoes, bananas, blueberries(one of the best antioxidant rich foods), real orange juice, real grape juice, potatoes, white rice, soy milk, almond milk, cashew milk, coconut milk, sprinkle some cinnamon here and there(antioxidant+), fruits, vegetables...

Dude your diet is going to get you sick. You are lacking ALL KINDS of phytonutrients, vitamins and minerals. There's literally no isoflavones/flavones in your diet.

Pees are good tho, but you eating too many mix and match buddy

 

[MONTANA69]

I definitely understand that. It is easier on the money and easier to follow with a routine. Just glad you do eat something other than chicken

yeah money is deffentily an issue, so i try and keep it simple / cheap as possible. Unfortunate how expensive meat is in canada its retarded.

 

[MONTANA69]

Throw some turkey, sardines, wholegrain pastas, green leafy vegetables dummy, tomatoes, beans, sweet potatoes, bananas, blueberries(one of the best antioxidant rich foods), real orange juice, real grape juice, potatoes, white rice, soy milk, almond milk, cashew milk, coconut milk, sprinkle some cinnamon here and there(antioxidant+), fruits, vegetables...

Dude your diet is going to get you sick. You are lacking ALL KINDS of phytonutrients, vitamins and minerals. There's literally no isoflavones/flavones in your diet.

Pees are good tho, but you eating too many mix and match buddy

yeah man i throw in some different veg here and there i guess i was way to "plain" with my guide its more of a template that i fill in here and there. But youre right i deff need to throw in more variety to get vitamins/nutrients. Im just working on perfecting it to make it easy/affordable. thanks for advice

 

[Morefyah]

Like everyone else said, too clean!!
I would add more calories for sure. Lol, what are you afraid of fat?? I eat 10 tbls of peanut butter a day it’s a 1000cals alone and eat doesn’t make me fat. Also peas suck!! I would switch that out with some lentils or garbanzo beans.. Also you need to add some greens, like broccoli, asparagus, or kale...

 

[Disarm]

yeah money is deffentily an issue, so i try and keep it simple / cheap as possible. Unfortunate how expensive meat is in canada its retarded.

I understand more now. Not much you can do. You can make your own salads. Bok choy, kale, and another type of lettuce. Cut it all up. 2_4 cups a day. Tons of nutrients there

 

[Disarm]

Like everyone else said, too clean!!
I would add more calories for sure. Lol, what are you afraid of fat?? I eat 10 tbls of peanut butter a day it’s a 1000cals alone and eat doesn’t make me fat. Also peas suck!! I would switch that out with some lentils or garbanzo beans.. Also you need to add some greens, like broccoli, asparagus, or kale...

Garbanzo beans are good if he can tolerate them and also if he knows how to make them because they are a little different thank other beans.

Other aspect is check your sodium intake as well. Very important. I get about 1500 to 1600mg a day from food. I think most go for 2500

 

[EcpertRealistic]

Active people need more sodium

 

[Gbro]

And potassium. I use "No Salt" when I am cooking, along with regular salt.

 

[MONTANA69]

good tips taking this all in. I got some more greens this week i will be throwing in. I do throw black beans in with the rice shit like that. like i said i really should re do the post with more detail and a few variations of meals. thanks for all the input

 

[Gixjon22]

Overthinking it. 2-300 calories over maintenance to put on muscle while minimizing fat gain. 2-300 calorie deficit to lose fat while preserving as much muscle as possible. Ensure at least 1g of protein per lb either way. Simple.