thx
New member
Need some advice and critique on my diet. My goal is just to be able to hit the gym everyday. So main goal is to recover fast so I can hit the gym as much as possible.
My main issues are sleep (due to stress, depression, anxiety) and food (my appetite is usually really bad but I manage to eat anyways).
Bodyweight: ~125kg = 275lbs (I can drop or gain 5kgs like nothing depending on my mood)
Bf: ~12-14% (also depending on mood, sleep, etc.)
This is how my diet looks like.
Breakfast: 1 cup of oats 30-40g of whey protein.
Pwo: 400mg caffeine, 4-6g beta alanine, 6g citrulline malate, 2g taurine.
Post workout shake: 20-30g maltodextrine with 30-40g of whey protein.
30 to 60min after that I'll have my first real meal.
250g of ground beef (10%fat) with about 100g of rice (everything measured uncooked)
With some baby carrots and a little broccoli or spinach
After 2-3h I'll have same meal as before
250g of ground beef (10%fat) with about 100g of rice (everything measured uncooked)
With some baby carrots and a little broccoli or spinach
After 3-4h I'll have 4-6 whole eggs, medium sized.
Last meal is 500g of greek youghurt, sometimes I'll add some berries to it.
I also take my vitamin d (about 2500-5000iu) and my codliver oil (a tbsp)
I try to get about 1 g of vitamin c everyday but sometimes I forget it.
My workout is usually:
Day1:
Chest 17 sets total 8-12 reps.
abs about 6 sets
Day2:
Legs 17 sets
calfs 4-6 sets
Day3:
Biceps 12-14 sets
Triceps 12 sets
Day4:
Shoulders 10-12 sets
Day5:
Back 12-14 sets
I try to go as heavy as I can but do at least 6-12 reps /set
I often feel lethargic and have lack of motivation. I don't know if I should eat more since I live a very sedentary lifestyle right now.
If you guys want I can try to write down exact macros etc.
My main issues are sleep (due to stress, depression, anxiety) and food (my appetite is usually really bad but I manage to eat anyways).
Bodyweight: ~125kg = 275lbs (I can drop or gain 5kgs like nothing depending on my mood)
Bf: ~12-14% (also depending on mood, sleep, etc.)
This is how my diet looks like.
Breakfast: 1 cup of oats 30-40g of whey protein.
Pwo: 400mg caffeine, 4-6g beta alanine, 6g citrulline malate, 2g taurine.
Post workout shake: 20-30g maltodextrine with 30-40g of whey protein.
30 to 60min after that I'll have my first real meal.
250g of ground beef (10%fat) with about 100g of rice (everything measured uncooked)
With some baby carrots and a little broccoli or spinach
After 2-3h I'll have same meal as before
250g of ground beef (10%fat) with about 100g of rice (everything measured uncooked)
With some baby carrots and a little broccoli or spinach
After 3-4h I'll have 4-6 whole eggs, medium sized.
Last meal is 500g of greek youghurt, sometimes I'll add some berries to it.
I also take my vitamin d (about 2500-5000iu) and my codliver oil (a tbsp)
I try to get about 1 g of vitamin c everyday but sometimes I forget it.
My workout is usually:
Day1:
Chest 17 sets total 8-12 reps.
abs about 6 sets
Day2:
Legs 17 sets
calfs 4-6 sets
Day3:
Biceps 12-14 sets
Triceps 12 sets
Day4:
Shoulders 10-12 sets
Day5:
Back 12-14 sets
I try to go as heavy as I can but do at least 6-12 reps /set
I often feel lethargic and have lack of motivation. I don't know if I should eat more since I live a very sedentary lifestyle right now.
If you guys want I can try to write down exact macros etc.
