Any bodybuilder or fit aesthetic here

Peternagi

I need any bodybuilder or fit aesthetic to take alook on my meals to show me any mistakes that I've
I wanna to get lean muscle mass and lose fat

HardcoreP0rk

I dont know that I can be of any help here, but a friend of mine is really happy working with Renaissance Periodization. They have specific templates for physique and offer a lot of consultation for the right kind of meals and lifts. I can put you in touch with him (he's on here) or you can check out https://renaissanceperiodization.com/

For some self learning, I know he would recommend Mike Israetel and http://physiqonomics.com/

sardelsa

You might want to head over to the gaining/bodybuilding forum for more help. Also your diary is closed

HardcoreP0rk

sardelsa wrote: »

You might want to head over to the gaining/bodybuilding forum for more help. Also your diary is closed

True - maybe you can ask a mod to move the thread?

4legsRbetterthan2

@Peternagi i bumped this over to the bodybuilding board since I think you will have better success here. Best wishes~

usmcmp

I'm a competitive bodybuilder. If your picture is accurate you're at the point in training where you should consider focusing on either losing fat or building lean mass. Doing both at the same time (which you would do essentially at maintenance) may not be the best use of your time. Are you following a lifting plan currently? A good program is going to be the cornerstone of results.

As for your meals, individual components of eating really don't have that big of an impact. Eating a snicker bar, not having an intra or post workout drink, and all the other meal timing stuff are mostly irrelevant. That's like a 1% edge in competition or majoring in the minors for the average lifter. Focus on getting adequate protein and fats, let your carbs land where feels comfortable, fit in what makes you happy. Anyone trying to tell you that you need to chug some BCAA's before your workout or that you need exactly 20 grams of protein after you lift or that pizza and beer are costing you gains are missing the forest for the trees. Life is short, find balance.

cramlow82

I compete. Been out of it for 7 years, but I have a show on Sunday actually. Here are a few tips. Try hitting these numbers: in your macros try hitting 40% in protein, 30% in each of carbs and fat.
Try cycling your carb intake. 2-3 low days ( I do 100-150 grams) and then a high day ( I do 200-250).
I try to stay roughly near 2000 calories a day. But I'm not crazy on watching those.
Important: good fats! But don't over do them because they can be high in calories. I do almonds and flax seeds in my oatmeal with cinnamon at breakfast and eggs/spinach/red pepper flake/little olive oil. Avocado with other meals including chicken and sweet potato with cinnamon and spinach. In between protein drinks and bars, but don't rely on them. Drink lots of water. Fish oil and multivitamin. I eat every 2-3 hours. Keep the metabolism going.
Hard to gain muscle doing this. But fat will come off.
Just a quick insight into my meals. Has worked for me. This is me on Sunday ( one week out from my show)

Peternagi

cramlow82 wrote: »

I compete. Been out of it for 7 years, but I have a show on Sunday actually. Here are a few tips. Try hitting these numbers: in your macros try hitting 40% in protein, 30% in each of carbs and fat.
Try cycling your carb intake. 2-3 low days ( I do 100-150 grams) and then a high day ( I do 200-250).
I try to stay roughly near 2000 calories a day. But I'm not crazy on watching those.
Important: good fats! But don't over do them because they can be high in calories. I do almonds and flax seeds in my oatmeal with cinnamon at breakfast and eggs/spinach/red pepper flake/little olive oil. Avocado with other meals including chicken and sweet potato with cinnamon and spinach. In between protein drinks and bars, but don't rely on them. Drink lots of water. Fish oil and multivitamin. I eat every 2-3 hours. Keep the metabolism going.
Hard to gain muscle doing this. But fat will come off.
Just a quick insight into my meals. Has worked for me. This is me on Sunday ( one week out from my show)

Many thanks ☺️
Greetings from egypt