Off Day Routine?

I am wondering how to follow my current diet plan on the days i am off from work, i would of course like to sleep in some. I am guessing i should just follow my normal diet just at a later time due to sleeping in.

The diet is:

8:00: 5 eggs (2 whole), Protein shake, 1 tbsp Flax

12:00: Chicken Breast, some type of greens (turnip/mustard greens, green beans), tbsp of natural PB

2:30: Can of Tuna w/mustard or hot sauce

4:30 Protein Shake

6:00: Workout

7:15: PWO Protein Shake 80-Dex/40-Protein

9:00: Chicken Breast, brown rice, some greens

11:30: Protein Shake


Lets say i slept in until 9am, i would just have my first meal at 10am and follow it out the best i can for the remainder of the day?

Also, i am also wondering if i should add a "meal" around 10:30am to the above diet plan. 8-12 seems to be a good stretch while the others are within 2 1/2 to 3 hours apart.

Today is my first day on this plan and so far so good, no hunger pains, my 8am meal took awhile to get down as it filled me up fast.

Thanks :lift:

you do really need to eat somthing between 8 and 12 as 4 hours is too big a gap.why not start at 8 as you do and then fill your meals in every 2-3 hours.

What would be a good "meal" to place in at 10:30am?

I am thinking some Tuna w/ hotsauce (same as my 2:30)

what are you doing cutting or bulking?

Cutting

Where are your fats?

~SC~

Well i am taking flax in my 8am meal. And some natural PB with my 12pm meal.

Actually had steak last night for my 9pm, i am open to your suggestons SC as i know you can help.

This only the second day i have been on this plan.

And this is a cutting diet.

why not set your meals out somthing like this:
meal1 pro/carb
2 pro/fat
3 pro/fat
4 pro/fat
5 pwo
6 ppwo
7 pro/fat

why not set your meals out somthing like this:
meal1 pro/carb
2 pro/fat
3 pro/fat
4 pro/fat
5 pwo
6 ppwo
7 pro/fat
-----------------------------------------------------------------------

I understand a bit of what you are saying, what are some good choices of foods?

8am: 40g Protein/???
10:30: can of tuna/tbsp flax ???
12:00: Chicken Breast/greens/tbsp natural PB
2:30: can of tuna (maybe more?)
4:30: Protein Shake
6:00: Workout
7:30: PWO Shake 40 Pro/80 dex
9:30: Chicken Breast w/ brown rice and some green veggies
11:30: some say protein shake, some say egg whites, cottage cheese?

I understand from reading the stickies the importance of carbs/fats and the seperation of the two. It is the actual foods to consume that get me.

It is the third day i am following the diet in my first post, the egg whites in the morning are killing me (taste like sh*t).

It's all about sacrifice and being hungry for success.

~SC~

So you agree that 5 eggwhites (2 whole)/ tbsp flax, protein shake are a good first meal? It does taste like crap but i can handle it, i will experiment with it.

I need to know what foods are good choices for, pro/fat, pro/carb

Obviously i know what the protein should be, say a chicken breast/brown rice would be a pro/carb meal correct?

It s the fats that are where i am lacking, i know of flax, PB, and i am sure steak is in there?

one of my pro/fat meals is 1 can tuna with full fat mayonaise. there are lots of healy fat in mayo i believe.

btw i am currently cutting. i only have 2 pro/carb meals a day - PWO shake and PPWO meal- chichen and brown rice. the rest of my meals are pro/fats. you actually want a lot more fats than you think when trying to cut.

ive gone from 18% -> 12.9% bf in a couple months. i am 195lbs now at 12.9% i do am cardio and only supp with an eca 2x daily.

Let me re-arrange my plan:

8:00: 100% rolled oats (maybe some splenda), 2 egg whites, Protein shake,(Pro/carb)

10:30: Can of tuna w/ mayo, 1 tbsp flax (pro/fat)

12:00: Chicken Breast, some type of greens, tbsp of natural PB (pro/fat)

2:30: Can of Tuna w/mayo, 1 tbsp flax (pro/fat)

4:30 Protein Shake, (pro/fat)

6:00: Workout

7:15: PWO Protein Shake 80-Dex/40-Protein (pro/carb)

9:00: Chicken Breast, brown rice, some greens (pro/carb)

11:30: Protein Shake

Look better?

Quote:

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Originally Posted by muriloninja

Let me re-arrange my plan:

8:00: 100% rolled oats (maybe some splenda), 2 egg whites, Protein shake,(Pro/carb)
MAYBE INCREASE THE EGG WHITES
10:30: Can of tuna w/ mayo, 1 tbsp flax (pro/fat)
NO NEED FOR THE FLAX
12:00: Chicken Breast, some type of greens, tbsp of natural PB (pro/fat)
GOOD
2:30: Can of Tuna w/mayo, 1 tbsp flax (pro/fat)
NO NEED FOR FLAX
4:30 Protein Shake, (pro/fat)
ADD FLAX TO THIS
6:00: Workout

7:15: PWO Protein Shake 80-Dex/40-Protein (pro/carb)
GOOD
9:00: Chicken Breast, brown rice, some greens (pro/carb)
GOOD
11:30: Protein Shake
ADD FLAX TO THIS
Look better?

---

you need to work out your macros and calories so if you have to adjust them you will know where you are.
another good fat source is almond nuts.

CAPS...

Quote:

---

Originally Posted by muriloninja

Let me re-arrange my plan:

8:00: 100% rolled oats (maybe some splenda), 2 egg whites, Protein shake,(Pro/carb)
GOOD
10:30: Can of tuna w/ mayo, 1 tbsp flax (pro/fat)
GOOD
12:00: Chicken Breast, some type of greens, tbsp of natural PB (pro/fat)
MOVE THIS MEAL BACK TO LIKE 1230, MAKE IT 2 TBSP
2:30: Can of Tuna w/mayo, 1 tbsp flax (pro/fat)
GOOD
4:30 Protein Shake, (pro/fat)
WHERE IS THE FAT
6:00: Workout

7:15: PWO Protein Shake 80-Dex/40-Protein (pro/carb)
GOOD
9:00: Chicken Breast, brown rice, some greens (pro/carb)
GOOD
11:30: Protein Shake
AGAIN YOU NEED FAT
Look better?

---

DONT USE ONLY ONE TYPE OF FAT. YOU CAN USE OLIVE OIL AND MOST NUTS FOR OTHER SOURCES OF FAT. LIKE MASS SAID, ADD UP YOUR MACROS AND KCAL. CARBS=4KCALS PRO=4KCALS FAT=9KCALS

Quote:

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Originally Posted by Mass Quest

you need to work out your macros and calories so if you have to adjust them you will know where you are.
another good fat source is almond nuts.

---

he does need fats in those meals in which you suggested leaving it out. the fat slows the digestion of the protein thereby prolonging its benefit.

Just got in from the gym, this is where i am lost as far as adding up macros etc...

8:00: 100% rolled oats (maybe some splenda), 2 egg whites, Protein shake,(Pro/carb)

10:30: Can of tuna w/ mayo, 1 tbsp flax (pro/fat)

12:30: Chicken Breast, some type of greens, 2 tbsp of natural PB (pro/fat)

2:30: Can of Tuna w/mayo, 1 tbsp flax (pro/fat)

4:30 Protein Shake, some type of nuts (pro/fat)

6:00: Workout

7:15: PWO Protein Shake 80-Dex/40-Protein (pro/carb)

9:00: Chicken Breast, brown rice, some greens (pro/carb)

11:30: Protein Shake, 1-2 tbsp natural PB--)--*will play with this fat source as time goes by*

Quote:

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Originally Posted by brian11

he does need fats in those meals in which you suggested leaving it out. the fat slows the digestion of the protein thereby prolonging its benefit.

---

i suggested he takes out the flax not the mayo.

I did today, i kept the mayo and cut back on the flax.

adding up your macros means adding up your pro, carbs and fat. then multiply the numbers by the corresponding calories (4cals=1gcarb, 4cals=1gpro, 9cals=1gfat) to get total calories