Hello All
I am a 21 years old . 165 Lbs 5.7". I go to the gym 5 days a week.
goal is to flatten while building muscles.
How much calories should I take in everyday?
Right now I am thinking 2000 Calories? I do HIIT cardio for 20 minutes daily and lift weights for 40 minutes.
diet plan starting today:
7 A.M Egg whites
10 A.M Oatmeal
1 P.M Grilled chicken with whole wheat bread.
4 P.M Broccoli and some veggies.
6 P.M Weight lifting + Cardio
7 P.M Protein Drink
Flatten diet?
Moderators: Boss Man, cassiegose
You definitely have to eat more than 2000 calories if you want to gain some muscles!
I hope you are having a solid meal after your protein shake? Follow up with some complex carbs maybe… Like sweet potatoes?
Or have another small meal like grilled chicken breast or turkey (Anything lean) with steam veggies.
I hope you are having a solid meal after your protein shake? Follow up with some complex carbs maybe… Like sweet potatoes?
Or have another small meal like grilled chicken breast or turkey (Anything lean) with steam veggies.
Pack your food with you… Always good to know you have healthy food around!
Especially after your weight workout… You need to feed your body and let it recover.
You can add protein in for your 4PM but you still need to have another solid meal after your work out… don’t try to over eat 1 meal just to compensate not eating dinner.
It’s always good to try to have protein for every meal…
Hard boil eggs are good with steam veggies? (Maybe eat like 5 egg whites and 1 whole egg) Scramble egg whites would do too. How about pack steam fish with veggies? Pack a quick sandwich? Or pack some turkey paddies and steam veggies?
*You can add some fruits in the morning with your egg whites
*If you want, you can sprinkle some protein powder in your oatmeal… That would give you extra protein.
*Try to add some fishes, nuts, avocados, olive oils etc…. for your fats (good fats)
That’s just input...
Especially after your weight workout… You need to feed your body and let it recover.
You can add protein in for your 4PM but you still need to have another solid meal after your work out… don’t try to over eat 1 meal just to compensate not eating dinner.
It’s always good to try to have protein for every meal…
Hard boil eggs are good with steam veggies? (Maybe eat like 5 egg whites and 1 whole egg) Scramble egg whites would do too. How about pack steam fish with veggies? Pack a quick sandwich? Or pack some turkey paddies and steam veggies?
*You can add some fruits in the morning with your egg whites
*If you want, you can sprinkle some protein powder in your oatmeal… That would give you extra protein.
*Try to add some fishes, nuts, avocados, olive oils etc…. for your fats (good fats)
That’s just input...