Build Muscle With Minimum Fat Gains
I Currently lift weights 4 times per week for 1 hour per session working different muscles each time,ply footy once per week
I am looking to fill out a bit through muscle gain and need some feedback on my diet to see if i am on the right path.
23 years old
155 lbs Heres My Current Diet
Cod liver oil capsule,1 multivitamin
9.30=3 brown bread
3 whole eggs
1 scoop whey in water
Total=C-566. CA-48.8G. P-51G. F-20.2G
11.00=50G of cashews
C=286, CA-9G. P-9G. F-24G
1.00=Cup of brown rice
2 fish steaks
C-340. CA-29G. P-30G. F-1G
C-286. CA-9G. P-9G. F-24G
6.00=Tin Of tuna in brine
C-215. CA-23G. P-35G. F-1G
8.15- PW0-2 scoops whey in water
C-276. CA-19G. P-37G. F-5G
9.00=4 egg white 2 whole egg omellete
100g mixed veg
C-460. CA-6.1G. P-68.4G. F-26.4G
Drink 2 litres of water per day
Total-Calories=2429. Carbs=143.9g. Protien=239.4g. Fats=101.6g
Does this diet look ang good for building muscle with minimum fat gain any advice will be appreciated
Thanks in advance
only one serving of vegetables a day?
how much would u suggest then
i get around five a day. plus fruits.
Your fat intake is very high. About 37% of your calories are coming from fat. Replace most of the cashews with carbs.
This might be a good diet for lean bulking if you increase carbs and decrease fat. It depends on your maintenance calories though.
Adding more fruits and vegetables as Pitysister would be good. Not sure that that will really affect muscle gains as much as it is a good idea for overall health. However, I have been reading that it is good to have green vegetables with protein. I was considering buying some green vegetable powder to mix with whey protein but that stuff is a lot more expensive than whey protein.
V8 is a cheap source of vegetables and they even make fruit versions. I would prefer eating whole fruits and vegetables but sometimes it is easier to have the liquid form.
I like the spicy V8. Tried the low salt but thought it tasted awful. It is mostly clean. They say 100% vegetable juice but the ingredients do list salt, Vitamin C, flavoring and citric acid.
What's the sodium content in V8 ?
It's got 480mg of sodium. If I remember correctly, the new RDI is 1300mg.
less carbs , more fat , 6 servings of vegetables a day green if its possible
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