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My Diet

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  • Joined: 2019/05/03 15:29:22
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2019/05/03 15:39:28 (permalink)

My Diet

Hey all, I’m 19 years old. 6”1, 82kg (180 pounds), body fat 10%.

I feel like I’m stuck at a Plateau, I know people are going to say eat more but I could do with a bit of advice on what to change up in my diet. I track my calories, eating 2,500 calories a day.
I like staying lean but I’m struggling to put lean muscle on atm

Breakfast - Fasted

Workout fasted around 1PM

Lunch - Tin of tuna, 125g Pilau rice, cup of broccoli, cup of carrots.
For pudding I have 450g of Fat Free Skyr Yoghurt Strawberry
(841 Calories total)

Snack - Apple

Dinner - Chicken, 125g Pilau Rice, broccoli, carrots.
Pudding - 450g of fat free skyr yoghurt strawberry (800 calories total)

Snack - Apple, 450g fat free yoghurt with strawberry (400 calories)

Snack - 250g blueberries & salmon, prawn and mackerel sushi (450 calories)

Total - 2491 calories

Am I eating too much sugar with the yoghurt everyday?
Please let me know some advice down below

1 Reply Related Threads

    Ultimate warrior
    Senior Member
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    Re: My Diet 2019/05/16 20:56:43 (permalink)
    Try increasing your calories to 3,000 this for 1-2 weeks,and see if you gain anything.
    If you don't bump your calories up another 250.keep doing this until you are gaining weight steadily.
    It's all trial and error at the just need to increase your calories until you find your sweet spot.
    Eat at least 1-1½g protein per lb of bodyweight.
    For yourself that would equate to 180-270g protein per day.
    Follow a ratio of 45% carbs,30% protein and 25% fats,or something along those lines,and see how you get on.
    You don't mention your training program,but I would advise you to train 3 days a week maximum.if this is too much for you,you could cut it to two days a week.
    The biggest mistake I see beginners making is muscles grow when you rest,not when you train.
    It's not how often you train,but how intensely you train.
    Use the principles that Mike mentzer,dorian yates etc advocate.
    Eat big,lift big,rest this consistently,day after day,month after month and year after year.consistency and dedication are key.
    Good luck! 
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