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I’m 157 pounds and trying to bulk up. My macronutrients are 250 grams protein, 250 grams carbs, and 60 grams fat. What do you think?
– Serge O., via Facebook
Your macronutrients are on the right track, but with a few minor tweaks, you can balance fat loss and muscle gain. Your current plan is extremely regimented, maybe too much so, and you can afford some variety. You’re consuming around 2,540 calories per day, but your daily caloric expenditure based on your weight is 2,685 calories. That means you’re in a slight caloric deficit, so you should be consuming around 2,825 calories a day. In my revised meal plan for you, I added some roast beef at lunchtime to bump up both your fat intake and calories (you’ll get more flavor, too).
Apart from raising your calories, I’d suggest consuming more of your carbs at breakfast and immediately post workout. This will keep your glycogen stores full for training. Instead of just a protein shake after training, I’d cram some carbs in there like quinoa, whole-wheat pasta, or a sweet potato. You can also supplement with some branched chain amino acids during and after workouts, which will enhance recovery.
I see that you’re not consuming any vegetables. If you really can’t stand them, add an apple, banana, and green food supplement, which will help make up the micronutrients you’re missing and improve your digestion and immune function. I’ve included some steel-cut oatmeal in your breakfast to increase the fiber in your diet.
Meal 4 (Pre-Workout)
Meal 5 (Post-Workout)
Meal 7 (Before Bed)
Meal 6 (Pre-Workout)
Meal 7 (Post-Workout)
Meal 8 (Before Bed)
210g protein, 280g carbs, 95g fat, 2,825 calories
Want help with your diet? Submit it to Diet911@muscleandfitness.com and one of our nutrition experts will take a look.