I've been doing DC for about 6 weeks now and strength gains have been great, so far I've put on 8 lbs some of which is probably glycogen gained from coming off my cut. I follow the leangains method of dieting, so what I do is fast for 16 hours and eat all my cals within 8 hours. I'm 23 years old 5'10, 178lbs at about 15% bf. My goal right now is to add muscle mass while keeping bf under control. Here's what my diet usually looks like on weight lifting days. What do you think?
Meal 1 (pre-workout): 12 ounces of pollock
1 scoop whey
2 slices whole grain bread
1 cup broccoli
2 bags green tea
Meal 2 (post workout): 2 scoops whey with glutamine, bcaa, and creatine
Meal 3( 30 mins after shake): 3 all natural protein bars- 74 pro,82 carb, 25 fat
Meal 4 ( 45 mins after meal 3): 1 pound chuck round steak- very lean-21 pro, 4 g fat per 4 ounces, 1cup whole grain oats with tbsp flax, 1 slice whole grain bread, 2 cups spinnach, 2 bags green tea
Meal 5: 2 packets of mackeral/ w evoo or 8 ounces chicken/ w evoo, 1 cup of green beans
Totals: 3,100 cal 355 g pro, 200 g carb, 98 g fat
On off days I cut out the protein bars and add some whole eggs and egg whites there.
Meal 1 (pre-workout): 12 ounces of pollock
1 scoop whey
2 slices whole grain bread
1 cup broccoli
2 bags green tea
Meal 2 (post workout): 2 scoops whey with glutamine, bcaa, and creatine
Meal 3( 30 mins after shake): 3 all natural protein bars- 74 pro,82 carb, 25 fat
Meal 4 ( 45 mins after meal 3): 1 pound chuck round steak- very lean-21 pro, 4 g fat per 4 ounces, 1cup whole grain oats with tbsp flax, 1 slice whole grain bread, 2 cups spinnach, 2 bags green tea
Meal 5: 2 packets of mackeral/ w evoo or 8 ounces chicken/ w evoo, 1 cup of green beans
Totals: 3,100 cal 355 g pro, 200 g carb, 98 g fat
On off days I cut out the protein bars and add some whole eggs and egg whites there.
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