I have had alot of trouble putting together a diet that i could follow while cutting. But now i've finally dialed in and i'm enjoying what i eat. As follows:
Turkey and cheese omelet and 2 slices whole grain bread
(fat free cheddar cheese, eggbeater, 4oz lean turkey patty cut up for the omelet)
Chicken breast and rice
(lame, but plan on turning it into a healthy chicken stir-fry, i'm still learning though. I just recently learned how to make an omelet, thus my breakfast)
Chicken breast and potato wedges (1 potato)
(learned how to make healthy potato wedges. Cut potato into wedges, spray with pam, spice it up, bake in oven.)
Nitrean, 16oz 2% milk
4g of Fish oil somewhere within, usually 2g with 2 different meals
Supplements i use and adore =) :
Nitrean, Creatine, Thermocin
And i love what i eat. 2 chocolate milks a day (my shakes), a nice omelet in the morning, etc.
You need more EFA's...4g won't cut it. How many calories is that diet and what is your maintenance level.
EFA wise all i know to work with is Fish Oil, Flax Oil, and that's pretty much it.
That diet gives around 2500 calories. My maintenance probly resides around 3000.
Just take more fish oil. 15g would be good. Other than that I think things look fine.
wow...thats not a lot of food for 2500 calories!!!
I'm on a 2500 calorie diet and this is my avg day:
Breakfast: anti-c protein shake, 3 tbsp fat + tsp psyllium
Early Lunch: 3 servings oatmeal (2steelcut, 1rolled) + 1 tbsp honey + 1 tbsp wheat germ + multivit
Lunch: 1 pound chicken, 1 cup mixed vegetables
Late Lunch: anti-c protein shake + tsp psyllium, 10g fish oil
preworkout: protein shake
postworkout: protein shake
late night: anti-c shake, 3 Wasa Fiber Rye slices of bread (since I usually am under on my carbs)
That typically takes me to about 2500 calories, 75g fat, 200g carbs, 270g protein
Last edited by geoffgarcia; 06-25-2004 at 10:42 AM.
For cutting I've found that getting a lower omega-6 to omega-3 ratio is incredibly useful. Your diet looks pretty good overall, but you might benefit from incorporating more fish oil and flax into it.
This Article gives more detail about what I'm talking about, and provides a sample menu and recipes to boot.