Hey just starting bulking!! very pleased if you post and give me some advises well here are food and some measurements:
161lbs
5"10
12% bf
food:
meal 1:
yogurt with 2 egg whites and 1 whole bread
meal 2
tuna can, 25 grams of peanut and oatmeal cookies (no fat)
meal 3
2 slices of ham with tomatoes, lettce and (2)whole bread
meal 4
chicken breast (95 grams) an apple and 1.5 of olive oil or peanut
meal 5
2 filet of fish and a carrot
meal 6
(maybe i don`t eat this one...) a can os tuna with (2) whole bread ( sandwich)
( that are my strech marks
)
thats me, i will update my photos every 2 weeks and my bf!
161lbs
5"10
12% bf
food:
meal 1:
yogurt with 2 egg whites and 1 whole bread
meal 2
tuna can, 25 grams of peanut and oatmeal cookies (no fat)
meal 3
2 slices of ham with tomatoes, lettce and (2)whole bread
meal 4
chicken breast (95 grams) an apple and 1.5 of olive oil or peanut
meal 5
2 filet of fish and a carrot
meal 6
(maybe i don`t eat this one...) a can os tuna with (2) whole bread ( sandwich)
Code:
i make my diet by using this:
PROTEIN 40%
multiply your weight by 18
161 x 18 = 2898 ( that will be the calories)
2898 x 0.4 = 1159.2 (amount of protein then divided by 4)
1159.2 / 4 = 289.8 (grams of protein a day)
289.8 / 6 = 48 grams (divided the total meals and that will give you the total amount of grams of protein per meal..)
Carbs 30%
multiply your weight by 18
161 x 18 = 2898 ( that will be the calories)
2898 x 0.3 = 869.4 (amount of carb then divided by 4)
869.4 / 4 = 217 (grams of carb a day)
217 / 6 = 36 grams (divided the total meals and that will give you the total amount of grams of carb per meal..)
FAT 30%
multiply your weight by 18
161 x 18 = 2898 ( that will be the calories)
2898 x 0.3 = 869.4 (amount of fat then divided by 4)
869.4 / 9 = 96 (grams of fat a day)
86 / 6 = 16 grams (divided the total meals and that will give you the total amount of grams of fat per meal..)( that are my strech marks
)thats me, i will update my photos every 2 weeks and my bf!