[Diesl31]

I am 5'11, 165lbs and around 10% bf. I just started a new diet this week and it is roughly 600-800 more calories then i was eating before and about 80 more grams of protein (not to mention i am eating healthy fats/carbs now).

in a nut shell (previous): protein bar, shake, lunch, bar, dinner, shake (around 1500 cals)

Technically, my current diet is a "cutting" diet since my maint. level is around 2800 calories and i am eating 2300, but I feel this is a little misleading since now i am eating better foods and more amounts. so, i am guessing that i will slowly add lean muscle mass to my frame, rather than drop a pound or so a week. what do u guys think? should i just bump my calories up to the maint. level and see how i progress from there or stick with what i am doing for a few more weeks and evaluate then.

Thanks!

[Freak]

What are your goals. If they are to add mass. Check your bf every week, track your measurements and weight. Increase by 300-500 calories/day.

[Diesl31]

Originally Posted by Freak

What are your goals. If they are to add mass. Check your bf every week, track your measurements and weight. Increase by 300-500 calories/day.

i would like to stay around the same (if not alittle less) bf% as now, but slowly add some mass. i know u need to pick one or the other, but i can't help but think since now i am actually eating more that this is somewhat attainable.

[Freak]

Start by increasing by 300 calories per day and make sure to track everything. Your body burns more calories as you add lean mass so that should help keep you lean to some extent just see how things go.

[Diesl31]

Originally Posted by Freak

Start by increasing by 300 calories per day and make sure to track everything. Your body burns more calories as you add lean mass so that should help keep you lean to some extent just see how things go.

ok cool thanks. when u say increase calories by 300 per day, you mean increase the amount for a week then re-check everthing? if not progressing, add another 300? just making sure...

[Freak]

Exactly right! The big factor is keeping track of everything: bf, weight, mood, training, measurements, so you have something to reference. Most don't do it but you will learn a lot about yourself if you do.

[Diesl31]

Ok, just whipped this revised plan up, any changes u see fit? I couldn't fit in my extra virgin olive oil, but on non training days, i switch from 40-40-20 (pcf) to 40-20-40, so i'll definetly be able to fit it in there.

Meal 1
4oz Lean Ground Turkey 28P 0C 1F
3 Large Egg Whites 12P 0C 0F
1/2 Apple 1P 12C 0F
1/2 Tbs Flax Oil 0P 0C 6.5F

Meal 2
Protein Shake 23P 3C 3.5F
1/2 Oats 5P 27C 3F

Meal 3
1/2 Cup Low Fat Cottage Cheese 13P 3C 1F
1/4 Oats 2.5P 13C 1.5F
1oz Almonds 6P 6C 15F

Meal 4
1 Can Tuna 27P 2C 2.5F
2 Cups Green Beans 0P 10C 0F
3 Flax Oil Tabs 0P 0C 3F

Pre-Workout
Protein Shake 33P 3C 3.5F
3/4 Cup Oats 7.5P 40C 4.5F

Post-Workout
Protein Shake 40P 3C 4F
Malt + Dextrose 0P 77C 0F

Meal 6
Chicken Breast 34P 0C 3.8F
Sweet Potato 4.5P 52C 0F
3 Fish Oil Tabs 0P 0C 3F

Meal 7
Muscle Milk Lite 25P 11C 6F

====================
Totals
====================
Protein 262g
Carbs 261g
Fat 61g
Calories 2640

[Freak]

That was quick! Looks great except I don't see a carb in meal 4.

[Diesl31]

Originally Posted by Freak

That was quick! Looks great except I don't see a carb in meal 4.

Well damn, I am out of my carb macro bucket! lol

hmm...do u see anything i could split up and add to meal 4?

[Freak]

How far apart are your meals?

[Diesl31]

Originally Posted by Freak

How far apart are your meals?

Anywhere from 2 to 3 hours max apart.

[Freak]

You should be fine just track your progress: bf, measurements, lifts, weight, etc...