1 Attachment(s)
My new diet and goal (advice welcomed!)
I am 25, 6'1" and 190 lbs. I want to be around 195 pounds of muscle. I am sorta skinny arms wise, but with some belly fat (I guess I have 18% BF). I work 80 hours a week (I sleep between 9am to 3pm), so cooking is out of the question. I buy my meat from the Baja Fresh next to my work (they sell cooked chicken breast and steak). Here's what I have been able to come up with to make up for the fact I can't cook:
Meal #1 4:00pm
Natural Peanut Butter Low Fat (2 tablespoons)
Quaker Oats (1/2 cup)
Sugar Free Jam (2 tablespoons)
Whey Protein (2 scoops)
610cal 60pro 55carb 18fat
Lift for an hour on my "lunch break"
Meal #2 7:00pm
Whey Protein (2 scoops) w/Dex
500cal 46pro 71carb 3fat
Meal #3 8:00pm
Steak (6 oz)
Whole Wheat Bread (3 slices)
Low Fat Swiss Cheese (2 slices)
718cal 71pro 60carb 23fat
Meal #4 11:00pm
Whey Protein (2 scoops)
220cal 46pro 6carb 3fat
Meal #5 3:00am
Chicken Breast (6 oz)
Low Carb Wheat Tortilla (1 slice)
Low Fat Swiss Cheese (1 slice)
Pico De Gallo (6 oz)
390cal 59pro 21carb 7fat
Meal #6 7:00am
EvoPro (2 scoops)
Flax Oil (1 tablespoon)
420cal 52pro 6carb 20fat
Totals: 2858 calories / 334 protien / 219 carbs / 74 fat
My lifting days are Sun-Tues-Thurs. I go one day Chest/Triceps/Shoulder next day Biceps/Back/Legs then the third day I go back to Chest/Triceps/Shoulders and so on and so on. My cardio is on Mon-Wed-Fri. My cardio days diet is the same except the ppwo shake/dex drink (I could use advice on what I would need cal/pro/carb/fat wise on those days).
I attached my body pic (yes, it's pretty sad) along with my goal of what I'd like (next to it)- but maybe slightly bigger arms (SLIGHTLY).
If you guys can give me any pointers or advice I would appreciate it. Please keep in mind, I am unable to cook. And because I work so much, I can't do cardio on an empty stomach before work. I have to do it on my lunch break. I might be able to squeeze cardio around 5am on my second job (I was thinking about that). Thanks guys!!