
Originally Posted by
lc1213
Considering my job (construction worker in middle of no where) my diet is pretty decent.
My overall calorie intake is around 2500 calories per day consisting of lots of turkey on wheat bread, almonds, natural peanut butter on wheat bread bananas, apples, greek yogurt and protein bars.
Breakfast: usually oatmeal with a banana and a protein bar
Mid morning snack: natural peanut butter sandwich on wheat bread with a handful of almonds with a bottle of water
Lunch: usually a turkey sandwich on wheat with a handful of almonds and an apple with a bottle of water
Mid afternoon snack: protein bar with a bottle of water
Dinner: chicken, salmon, turkery or sirloin depending on the night usually accompanied with brown rice, potato, and a steamed vegetable
Pre workout: Whey protein shake, 60 grams protein
Post workout: casein protein shake, 30 grams protein
Bedtime snack: greek yogurt with blue berries or some variation of greek yogurt
Workout Regimen: 4-5 exercises per day 3-4 sets 6-10 reps per exercise
Monday and thursday: Lower body weight training accompanied with plyometrics
Tuesday and Friday: Upper body weight training
Wed, Sat and Sun no weight training sat and sun play basketball 2-3 hours
Cardio consists of Plyometric exercises mondays and thursdays and basketball on the weekends