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Old 04-18-2016, 08:47 AM   #1
hellbrecht
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Default Hellbrecht's diet

Hi guys, so I post my diet as I know it takes a huge place in the muscle building. I prepare all my meals on Sunday for monday to friday, I try to eat a bit less on non training day and a bit more on training day and in average I eat 2500kcal per week at 65kg (145lbs) for 1.70m (5'7). I never cheat except from time to time the week-end as I mention above (I don't think it's a huge cheat as I just relace fruit by some stewed fruit).

My mid-long term goal (1 year) would be to gain 5 kilos of lbm I don't know if it's possible or not.

Off Day (Monday, wenesday, Friday) (2150, 200/180/70 only 150g of protein from meat):

Breakfast (380kcal, 0/45/25) :
- 2 fish oil caps
- 4 eggs
- 100g of chicken/turkey

Lunch (860 kcal, 105/75/15) :

- 90g brown rice
- 300g brocoli
- 2 eggs
- 200g chicken/turkey
- 1 banana

Dinner (930kcal, 95/70/30):

- 80g quinoa
- 300g spinach
- 60g cod liver
- 200g pollock/white fish
- 1 banana

Days On (Tuesday, Thursday, Saturday, Sunday) (2650kcal, 340/190/60 only 150g of protein from meat):

Breakfast (720kcal, 125/55/5) :
-2 fish oil caps
- 10g BCAA (pretraining)
- 150g buckwheat oats
- 35g of whey

Lunch (960 kcal, 125/70/20) :

- 125g brown rice
- 200g brocoli
- 2 eggs
- 200g chicken/turkey
- 1 banana

Dinner (930kcal, 80/70/35):

- 70g quinoa
- 300g spinach
- 20g cod liver
- 2 eggs
- 200g pollock/white fish
- 1 banana

I usually grant me a "treat" on the weekend by replacing the banana with stewed apricot as it reminds me the one made by my mother which usualy up the carbs by 40g in the week-end and I end up at roughly 2800-2850kcal on week-end. I can also sometimes get a huge piece of salmon or red meat which will rather boost the protein and fat and I also end up at rougly 2800-2850 which puts me at 2500kcal on average per week.

Even when I "cheat" on week-end it still "clean" food as it's good quality meat or salmon. Only the stewed apricot contains a little sugar like 15g of sugar for 100g of stewed fruit which I believe is not much.

I also might replace rice with black beens from time to time and mixed them with low fat red meat to make a kind of chili but I do not add any guacamole or cheese, it's just spicy red meat with beans and some veggies so I count that as "clean".

Feel free to comment and critic my diet, I tried to build it as seriously as possible but I don't have your knowledge so I might doing it wrong.

Thanks in advance for your insight

Last edited by hellbrecht; 04-18-2016 at 02:07 PM.
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Old 04-18-2016, 11:28 AM   #2
Knarf Dorsey
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Quote:
Originally Posted by hellbrecht View Post
Hi guys, so I post my diet as I know it takes a huge place in the muscle building. I prepare all my meals on Sunday for monday to friday, I try to eat a bit less on non training day and a bit more on training day and in average I eat 2500kcal per week at 65kg (145lbs) for 1.70m (5'7). I never cheat except from time to time the week-end as I mention above (I don't think it's a huge cheat as I just relace fruit by some stewed fruit).

Off Day (Monday, wenesday, Friday) (2150, 200/180/70 only 150g of protein from meat):

Breakfast (380kcal, 0/45/25) :
- 2 fish oil caps
- 4 eggs
- 100g of chicken/turkey

Lunch (860 kcal, 105/75/15) :

- 90g brown rice
- 300g brocoli
- 2 eggs
- 200g chicken/turkey
- 1 banana

Dinner (930kcal, 95/70/30):

- 80g quinoa
- 300g spinach
- 60g cod liver
- 200g pollock/white fish
- 1 banana

Days On (Tuesday, Thursday, Saturday, Sunday) (2650kcal, 340/190/60 only 150g of protein from meat):

Breakfast (720kcal, 125/55/5) :
-2 fish oil caps
- 10g BCAA (pretraining)
- 150g buckwheat oats
- 35g of whey

Lunch (960 kcal, 125/70/20) :

- 125g brown rice
- 200g brocoli
- 2 eggs
- 200g chicken/turkey
- 1 banana

Dinner (930kcal, 80/70/35):

- 70g quinoa
- 300g spinach
- 20g cod liver
- 2 eggs
- 200g pollock/white fish
- 1 banana

I usually grant me a "treat" on the weekend by replacing the banana with stewed apricot as it reminds me the one made by my mother which usualy up the carbs by 40g in the week-end and I end up at roughly 2800-2850kcal on week-end. I can also sometimes get a huge piece of salmon or red meat which will rather boost the protein and fat and I also end up at rougly 2800-2850 which puts me at 2500kcal on average per week.

Even when I "cheat" on week-end it still "clean" food as it's good quality meat or salmon. Only the stewed apricot contains a little sugar like 15g of sugar for 100g of stewed fruit which I believe is not much.

I also might replace rice with black beens from time to time and mixed them with low fat red meat to make a kind of chili but I do not add any guacamole or cheese, it's just spicy red meat with beans and some veggies so I count that as "clean".

Feel free to comment and critic my diet, I tried to build it as seriously as possible but I don't have your knowledge so I might doing it wrong.

Thanks in advance for your insight
Hellbrecht - What are you trying to accomplish? Are you trying to gain weight or are you trying to lose weight? It's great that you're eating clean but without further information it's hard to comment or critic.
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Old 04-18-2016, 12:47 PM   #3
hellbrecht
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Join Date: Apr 2016
Posts: 36
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Sorry, that was totaly dumb for my part, I will edit the first post to be more clear.

Goal is to gain lean muscle mass, I would like to earn 5 kilos of lean body mass in 1 year or less if possible.
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Old 04-18-2016, 03:29 PM   #4
Knarf Dorsey
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Join Date: Feb 2010
Location: Chicago
Posts: 185
Training Exp: 30 Years
Training Type: HIT
Fav Exercise: Cleans
Fav Supp: Fish Oil
Reputation: 8995
Knarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributorKnarf Dorsey is a consistent contributor
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Quote:
Originally Posted by hellbrecht View Post
Sorry, that was totaly dumb for my part, I will edit the first post to be more clear.

Goal is to gain lean muscle mass, I would like to earn 5 kilos of lean body mass in 1 year or less if possible.
No, not dumb at all. In order to gain muscle, you need to eat at a caloric surplus. Are you doing that?

Edit: Sorry, I see that you say your 5'7" and 145lbs. 2,500 average daily caloric intake may be too low. You may want to bump it up to 3,000. Try and get 1g of protein per pound of body weight (145). Get a minimum of .4g/lb of lean body mass of fat. On workout days make carb intake higher and fat lower (no lower than .4g/lb of lean body weight). On rest days, make carbs lower and fat higher. Check out this website: http://rippedbody.jp/how-to-calculate-leangains-macros/ It provides a good in depth explanation of what I summarized above. Remember, it's great that you're eating clean. But, it's more of a matter of calories in, calories out. To put on muscle, you need to be eating more calories than you expend.
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Last edited by Knarf Dorsey; 04-18-2016 at 03:44 PM. Reason: Correction
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