[ZiR RED]

Normally, my protein would be a little bit lower, and my carbs higher, but here is yesterday out of my food journal.

I'm about 215-220, 6'1, 6% body fat. My goals are to maintain muscle mass while increasing explosion, anaerobic power and capacity, agility, and my vertical.

...............................Pro..........carb.. ...........fiber.............fat
8am:
1 cup broccoli.............1..............7............. ....2.................0
1 3/4 cup oats...........17...........94..................14 ...............10
3 slices deli turkey......15.............0...................0.. ..............2
7 egg whites..............28...........0................ .....0................0

11am:
2 scoup gemma...........52.........0...................... 0..................0
2 wheat mini bagles.....10...........60...................8.... .............3

1p: in workout
1 scoup waxy maize......0...........40.....................0... ............0
3 tbsp BCAA...............12..........0.................. ....0...............0

2p: post workout
2 scoup whey............52
1/2 cup raisins............2.............60............... ....6

4p:
1 wheat bagle...........8................55............... ..8.................3
2 wheat bread..........6..................34.............. ..6.................3
10 chicken breast.....60..................0................0. .................3
2 tbsp hummus.........2...................5.............. ...2.................2

7p:
1 can chicken soup....14...............28.................2..... .............4
1 cup beans.............14...............36............. .....14................2
10 oz chicken............60...............0............. .......0................2

11p:
1 can tuna...............33...............0............. ........0...............4
1/2 tbsp fish oil............................................... ...................6
1 tbsp olive oil............................................... ....................14

totals:.................387................419.... .............63..............60

3784 calories total


just a sample

Br

[grunts]

Thats a pretty low body fat % for trying to build lean mass. It could be done though.

[Jez]

do you add up all the grams of protien, carbs and fat to find the calories?
Everytime I try this I get discrepancies... This is a great example of a diet, very helpful for me!

[ZiR RED]

Originally Posted by grunts

Thats a pretty low body fat % for trying to build lean mass. It could be done though.

You are 100% right, as my set point is around 8% body fat, and at that body composition I gain the most lean mass. However, gaining lean mass is not one of my direct goals, maintaining it while increasing athletic performance is.

Jez:

Protein and carbs have 4 calories per gram.
Fat has 9.

I add my protein and carbs, multiply it by 4.
Then my fat by 9.
Then add the two together to get my caloric intake.

Br