Originally Posted by
00ragincajun00
530- gym
First mistake that I see already - no pre workout meal? I workout at 5:30am too - I don't know how you can have an intense workout ANY time of day, let alone 5:30am without fuel. Chances are you're already catabolic after going all night without food, now you're going to break down more muscle in that state? Bad idea IMO bro - i'd add at LEAST a whey shake and 1/2 cup oats ASAP. Better would be egg whites and 1/2 cup oats
730- 1/2 cup oats, 1/2 teaspoon of cinnamon, 1 egg white, one whole egg, and tablespoon of honey (oatmeal pancake)
totals= 341 cals, 17g pro, 46g carb, 10g fat
Ok, i'm gonna start getting upset. You had no food preworkout, and now your only protein PWO is 1 egg white and 1 whole egg? C'MON!! Do the egg whites (many more - upwards of 8 - just buy liquid egg whites it's easier) in your pre workout meal, and do a whey shake here - i'd try and go with no less then 30g. Keep the oats, drop the honey and use splenda or stevia
930-1000- usually eat packet of tuna, mustard, one medium dill pickle. sometimes get too busy to eat this snack.
totals= 90 cals, 19g pro, 3g carb, 1g fat
I'd be trying to get at least 25g protein per meal. Also, no carbs OR fats in this meal - you can't live on protein alone. This is your PPWO meal, i'd add more carbs here, yes even when cutting.
1200-1230- chicken breast or lean protein source, and green veggie. sometimes i add brown or wild rice to this meal.
totals(without rice)= 350 cals, 28g pro, 10g carb, 8g fat
Have it without rice and do the chicken, veggies, and maybe 1-2tsp (yes teaspoon) of olive oil or another healthy fat
300- (usually starving at this time) either raw almonds and a pickle or same meal as 930-10.
totals= 256 cals, 25g pro, 9g carb, 15g fat
Starving, but only eating almonds and a pickle? Forget that and always do the 9:30 - 10 meal
500- snack/preworkout meal. this is where i need help at. i don't go to the gym twice everyday but i do occasionally. sometimes its 1/2 cup oats mixed with protein shake, or 2 slices wheat bread w natty pb/or turkey.
totals (protein/oats)= 307 cals, 32g pro, 33 carb, 5g fat
Ok, u gotta work this out. Do your best to come up with a set schedule, either am or pm because we need to get the pre workout meal in either way, and it MUST contain carbs. PS - bread w/ natty PB or turkey would be a shit pre-workout meal. hardly any protein, again. I wouldn't do a shake either - 4-6oz lean protein, 30-40g complex carb, minimal fats
730-8- lean protein source and usually a sweet pot or green veggie.
totals= 360 cals, 35g pro, 30g carb, 10g fat
If this is going to be your PWO meal, then do a whey shake and complex carbs. If it's not, i'd drop the potato completely
900- this one is usually optional, 1/2 cup greek yogurt w tablespoon of natty pb and 1/2 scoop protein. sometimes use cottage cheese instead of greek yogurt.
totals= 230 cals, 27g pro, 10g carb, 9g fat.
Not bad, use the plain greek yogurt - less sugar which is important before bed. Cottage cheese is a good choice. If you do protein powder, use casein, not whey
TOTAL= 1934 cals 183g protein/ 141g carb/ 58g fat
protein too low, fats too high for 2000 calories. Try to get closer to a 45/40/15 split (P/C/F) considering your goals. Keep carbs in pre/pwo, possibly PPWO depending on time of day, and/or first thing in the morning.
Mainly, you need to figure out a consistent schedule, then we can sort this all out better.
i would say give or take a few cals here and there because i try and mix up my veggies and protein source. but this is what i have been taking in on a weekly basis. i know i need help in this area, so please be harsh. i will try to get a pic posted soon
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hope this one works! picture is from last weekend.
