Meal #1- 3 whole omega 3 eggs
262 cals, 20 fat, 1 carb, 18 protein
Meal #2- 6oz chicken breast, half cup white rice, half cup brown rice
488 cals, 6 fat, 44 carb, 54 protein
Meal #3 (PWO)- 2 scoop whey isolate, creatine
222 cals, 0 fat, 1 carb, 54g protein
Meal #4- 6oz chicken breast, 1 cup green beans
335 cals, 9 fat, 6 carb, 52 protein
Meal #5- 6oz steak
428 cals, 25 fat, 0 carb, 46 protein
Meal #6- 2 scoop whey isolate, 2 tbsp natural peanut butter
402 cals, 14 fat, 7 carb, 62 protein
77g fat (32%)
60g carb (11%)
290 protein (56%)
Stats: 5'10 or 11
BF%: around 27%
What I do know about my body is that I'm very carb sensitive. I don't need a lot of carbs for energy. I naturally have high energy/adrenaline levels.
Gonna start this on saturday. What do you guys think of it?
what is your maintenance? That looks extremely small (caloric level) for a guy your size. I eat about 1k more calories than you when I'm maintaining and I am 5'6" 160 pounds. I'd add more calories waking up, carbs at least. 3 eggs doesn't seem like a very wholesome meal to me. What about bowl of cereal at least (bran flakes are really healthy).
You could also add some leafy greens, meal two seems to be lacking. Raw spinach or kale. Raw brocoli maybe. Carrots are healthy choices without very many calories (lots of vitamins).
I'd also add fruit, but I'm a fruitwhore.
Here's my diet, when I live alone (it all goes out the window when I have my mother cooking awesome stuff for me haha). sorta looks like yours.
7am: breakfast, cereal (bran flakes/2% milk) and shake (6 eggs, orange juice, whey), 5g fish oil (50g protein/50g carb/35g fat)
9am: whey shake (water/whey), fruit, peanut/almond butter (50g protein/25g carb/20g fat)
12pm: lunch, turkey/tuna/chicken sandwhich/wrap, veggies (brocoli, spinach, carrots or something similar) (35g protein/35g carb/0g fat)
3pm: whey shake (water/whey), fruit, peanut or almond butter (50g protein/25g carb) (if PWO, sub with dextrose/6 eggs/whey/OJ) (50g protein/50g carb/20g fat)
6pm: dinner, meat (chicken/fish/turkey/beef), sweet potato, veggies, olive oil/flax oil (50g protein/50g carb/25g fat)
9pm: snack, cottage cheese, whey,fruit, 5g creatine (50g protein/30g carb/10g fat)
Last edited by samadhi_smiles; 05-25-2009 at 08:39 AM.
I don't need a lot of calories because I don't do anything all day. When I'm not training I'm sitting, laying down, or sleeping. Maintenance is like 2300 - 2500 calories. Can't remember the exact number. I had 161lbs of lean body mass when I had it checked 3 months ago.
I eat 2000-2300 calories right now and do 2 cardio sessions a day and seem to only lose 1-2lbs per week. Which I feel is good. Keeping it nice and slow.
Last edited by SuperTerrorizer; 05-25-2009 at 08:43 AM.
1-2lbs a week is perfect. Why change it if it is working?
yeah I agree, if you're happy with your progress, why change anything?
I still think you'd probably feel better if you added some carbs to your breakfast (your muscles have been fasted for 8+ hours) and more leafy greens.
you could try almond butter at night. Its really tasty and I think is better for you than peanut butter. Its a little more pricey though.
that diet seems pretty boring. If you can do it more power to you.
Last edited by Skalami; 05-26-2009 at 07:46 PM.