Originally Posted by
DocPharm
I am 24 years old. Winni is 50mg/mL Geneza product.
As far as my diet goes I do not have the time to eat 8 times a day. I eat 5x a day and that is often difficult to do for me. I teach and coach so I am a busy guy. I am not 100% sure of my BMR, ect. I will give you exactly what I know. I have trained since 15yrs of age. Always for powerlifting. I blew my knee apart at 21yrs old playing baseball, so I cannot squat heavy enough for competitions anymore. I now for the past 3 years have trained just for bulking, always clean. I use Whey protein and a preworkout supplement (right now its 1M.R.)
A lot of us are busy people and make time to eat. Most of us do our cooking for the week on the weekend in bulk and put it in tupperwear
Here is my typical diet however. Hopefully somebody can lend me some advice.
I know my bodyfat test is accurate, just did an accurate test last week to check. I have never really watched my diet that much, other then smashing protein for bulking.
Meal 1- 7am
1/2c Oatmeal w/ a tsp of natural honey
50mg protein shake
if you can try drinking a 25 g whey protien shake as soon as you wake up to stop catabolism then after have your 1/2 cup of oatmeal, preferably without the honey. If you must throw some berries in there or sugar free maple syrup add 6-8 egg whites here. You can actually buy them in cartons already seperated they take about 2 minutes too cook the same as quick oats
Meal 2- 10am snack
Nature's valley oatmeal bar
sugar is an issue with most of these kinds of bars
1/2 turkey and cheese sandwish on whole wheat
processed deli turkey is an inferior source of protien. Actual turkey breast would be ok though. This meal also looks high on carbs and low on protien
Meal 3- noon
6-8oz baked chicken breast
1/2 can of peas, drained and cooked with pinch of salt and pepper
peas are sugary just like carrots full of simple carbs. change this up for leafy greens or possibly some other fiberous veg this meal also needs complex carbs
Meal 4- 3pm
6-8 med. shrimp grilled w. garlic
1 small baked potato with pinch of salt and pepper
Change this to a sweet potato, its much lower on the GI scale and a great source of fiber and vitamin A
5-7 asparagus spears sauted in 1/2 tsp extra virgin olive oil
Meal 5 - 7pm after gym
50mg whey protein shake
other half of my turkey and cheese on whole wheat bread.
Toss the turkey sand. Cheese is also extra saturated fat you dont need. PWO shakes need carbs to replenish glycogen stores. i like to split mine 25g of simple carbs and 25 g complex
That is my typical daily meal plan. The vegetables change day to day: most often I eat broccoli, asparagus, and peas however. I do not fry and try to keep my salt minimal. I drink water, atleast 8-12oz glasses a day.
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Cassien is good. When i don't feel like mixing up cassien i eat 2 tbsp of natty peanutbutter and 1/2 cup of lowfat cottage cheese. There are lots of bars out there with decent stats. Bars should be a last resort real food and animal protiens are better. I like clif builder bars. 20g protien 20g carbs and organic.
