my diet ratios

[Nemesis7884]

i follow a 5x/week full body routine (100 reps muscle/week) because this is very glycogen depeleting i am wondering if i consume enough carbs...i usuall dont carb too high because they seem make me fat...

ratios right now are 46 % carbs, 32 % protein, 22 % fat

around 2950 kcals

i am 178cm, 80kg 15 % bf right now...

want a very slight bulk...but i am not sure where maintenance is at that training lvl...

diet is:

1
oats mix 50g
whey 1/2 scoop
skim milk 400ml
heavy cream 2 tbsp
p/c/f - 30/57/14

2
banana medium
almonds 20
cottage cheese 200g
31/40/16

3
chicken 100g
brown rice 150g (weighted after cooking)
some veggies
2 tbsp olive oil
35/39/21

4
tuna in oil 150g
brown rice 150g
some veggies
44/39/13

5 pre workout
dextrose 1 scoop
whey protein 1 scoop
23/28/0

6 post workout
dextrose 3 scoops
miscellar protein 1.5 scoop
35/80/0

7 pre bed
cottage cheese 200g
oats mix 80g
34/56/10

 

[Jester]

Maybe insert some soy+linseed wholegrain bread(or equiv.) to go with the cottage cheese in second meal. p/c/f is 10:33:5 for 2 slices of the brand I use.

Also, 80gms seems a lil low for post-WO if you're high frequency training (in my experience). I keep it up around 100-120.

 

[Nemesis7884]

well its 1g/kg bodyweight...

i might increase the carbs in the pre bed meal...