Hey Raynor, I've been really off and on with my training and I've decided to get back into it again and was wondering if you could look over my diet
I'm 5' 8 ~175 lbs, maybe 13-14% bf at this point, and not a fan of keto
Meal 1: 3 eggs + half a cup of oats + evoo to cook the eggs with
Meal 2: 2 scoops higher power casein in water
Meal 3: 2 cans tuna (~25 g protein/100 cals per can) + some greens + 2 slices whole grain bread + some evoo
Meal 4: 8-10 oz chicken breast + lots of spinach
Meal 5: Scoop of casein before bed
+ Banana preworkout, postworkout, and 2 scoops of whey postworkout
Adjustments would help a lot
Also planning on doing some fasted cardio in the morning (running with my dog) and possible more post workout

This post was edited by Mesonychid on Jul 15 2011 01:58am

I know only he should answer, but do you want to gain or lose weight?
I suppose lose considering you're plan on doing cardio in the morning.

While I'm here, I might aswell ask.
Do you (Ray) got any ideas for breakfast, preferable not one where I have to use an stove/microwave?
Not tuna or frozen berries.

Thanks.

Yeah cutting, forgot to mention lol

Diet looks very good actually. I would, however, add a few more fruits/veggies in there.

Try throwing in some mixed berries with your oats and meal 2 protein shake

Also try throwing in some chopped veggies with eggs (peppers/onions are awesome)

Try VPX Zero Impact Bars (Pumpkin Supreme) + 1 fruit
or
1 cup of organic greek yogurt + handful of mixed nuts + 1 fruit
or
1 slice whole grain bread + 2 tbsp peanut butter + 1tsp jelly + 1 cup 2% milk
or
1 whey protein shake + 1 slice whole grain bread + 1 fruit
or
1 bowl of whole grain cereal + 1 cup 2% milk + 1/2 cup greek yogurt + handful mixed berries

Okay cool, thanks.
Any thoughts on the cardio? Too much, too little?Also, thinking about substituting 90/10 ground beef and/or flank steak for chicken breasts a couple times a week, is that fine?

This post was edited by Mesonychid on Jul 15 2011 01:21pm

The meat substitutions are fine...

as far as cardio...try to get at least 3 days a week of morning fasting HIIT and another 3 sessions of PWO HIIT per week. They can be the same day or different days...but basically 6 sessions per week minimum with a max of 2 sessions per day (not counting strength training)

Hey I was wondering if I could have some help with basic diet plan and workout, my stats are as follows;

6'0
175lbs
21 Years old

I'm looking to gain about 20lbs without sacrificing too much cut or cardio. I'm at the gym constantly but being summer in North Ohio I would like to work out outside as much as possible before winter. Got any idea's? Much appreciated.

This is what you need.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

Thank you very much man.