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Posted at December 27, 2014, 8:42 am:

GOAL: Increase lean body mass while staying as lean as possible (around 8%BF).
QUESTION: Critique my food combinations, choices, and timing.

kcal/Pro/Carb/fat

8:00 600/29/90/11.5
183g slow cooking oatmeal
1 tbsp pure cocoa
1/2 scoop pro. powder
1 cup skim milk
1 apple

10:00 312/25/50/2
pre/during shake
4tbsp sugar (cant find Dextrose in Tokyo?)
1 scoop pro. powder

11:00 350/25/70/2
Post shake
4tbsp sugar
1 scoop pro powder
5g glutamine
1 bannana

12:30 500/35/33/24
85g chicken breast
1/2 cup kidney beans
1/2 onion
1 1/2 olive oil
medium tossed salad

3:00 400/21/6/36
100g salmon
1tbsp olive oil
33g peanuts
medium tossed salad

5:30 580/45/95/8.5
85g chick.breast
100g whole wheat noodles (or sometimes brown rice)
1/4 onion
1/2 cup non- fat cream sauce
large salad
1 orange

8:00 398/17/9/37
150g tofu
1 tbsp olive oil
peanuts 28g
large salad

10:30 385/18/11.5/35
80g soy beans (or natto)
45g peanuts
large salad
1 cup skim milk

11:30 sleep

Approx. Totals: kcal 3525g/ pro 215g/ carb 365g/ fat 156g
Approx. Ratio pro24/carb40/fat36

Note: With this caloric intake Im:
5'8
165lb
10-12%BF (I would like to be around 8%)

Training:
Wts: Steady increase in strength every session: its going very well.
cardio: None (I dont want to because I wt train twice/week and train Aikido twice/ week)

All advice is greatly appreciated...

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

Can anybody offer a little advice?

Get rid of that white sugar, it is definately not a replacement for pu...

12:30 500/35/33/24 85g chicken breast 1/2 cup kidney beans 1/2 onion 1...

What are your stats ? Your goals ?

how old are you

Im 30 yrs old.

fat is high for my taste personally

Ill cut it down to 20-25%.

Are you still in touch with Timbo? I miss reading that guys stuff.

I agree, white sugar is not the greatest, and bananna offers enough si...

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