Lean diet?

[Strung_hung]

Ok I need some more in all areas, please help.

Trying to get lean,

Height - 5'9
Age -24
Sex - Male
BF% - 12 (I will get a better answer when, I get myself a measuring tape)


In order In order In order CAL PRO CARBS FAT

2 Whole Eggs 110 12 1.7 2.25
Half Scoop Shake 55 12 1.5 0.2


Protein Shake 110 24 3 0.5
Apple 128 0 32 0.2


Half Can of beans 192 10.5 28.7 1.1
3/4 cup of rice 76.5 1.5 17.3 0.3


Protein Shake 110 24 3 0.5


100g fruit 54 0 13 0


Oatmeal 1/3 cup 120 4 20 2


Protein shake 110 24 3 0.5

TOTAL ---------------------------------------- 1065.5 112 123.2 7.55

[St]

Shit bro you need to up your Protein more than that,the beans add a Protein shake,and every meal you should have some Fiberous Veggies if you can.I would start at 1800-2100 cals and over the week slowly cut the calories.Shit i doing a show and i'm at 1300-1800 cals a day,just Fat/Protein diet.

[rickyboy36]

Ok I need some more in all areas, please help.

Trying to get lean,

Height - 5'9
Age -24
Sex - Male
BF% - 12 (I will get a better answer when, I get myself a measuring tape)


In order In order In order CAL PRO CARBS FAT

2 Whole Eggs 110 12 1.7 2.25
Half Scoop Shake 55 12 1.5 0.2


Protein Shake 110 24 3 0.5
Apple 128 0 32 0.2


Half Can of beans 192 10.5 28.7 1.1
3/4 cup of rice 76.5 1.5 17.3 0.3


Protein Shake 110 24 3 0.5


100g fruit 54 0 13 0


Oatmeal 1/3 cup 120 4 20 2


Protein shake 110 24 3 0.5

TOTAL ---------------------------------------- 1065.5 112 123.2 7.55

Shit bro...how much do you weigh?1065 calories isnt much..even for a girl.Plus your protein is extremely low.If you follow this diet you will lose alot of muscle

[Strung_hung]

I knew this was low, I just didn't have any idea what to put in to add

[5151]

the basics of any decent diet are 1.5-2g/lb of protein, adequate EFAs(6 caps of fish oil daily should be fine), a gallon of water and some fruit and veggies. Fill the rest in with carbs/fats until you get to a calorie level where you are losing weight steadily(1-2lb per week) and when you stop losing lower the calories. Rinse and Repeat.

[BritishColumbian]

http://www.probodybuilding.com/bodybuilding-diet-programs.php

Check out the beginner diet, I base mine from that, great results withouth losing muscle

[nisser]

2 whole eggs have more than 110 calories and way more than 2.25g of fat


just sayin

[Atarii]

Hey, I'm natural like you are.

What i did to formulate my diet was this

Figure out my maintenance per day in calories.

LBM=lean body mass and add in +20-40g protein

for carbs i did 40-50% a day to protein.

for fat i simply made good sound decisions with what carbs/protein I ate and the fat would come naturally in at abut 5-15% a day.

umm ya with that dude I lose 2.2 pounds a week, gain muscle, slimmer waist it's fantastic and I highly recommend doing it that way if you want real results. Not this cookie cutter crap online.