I have been tweeking my diet for 2 years. Always the same foods, but changing the %'s of carbs, protein, and fat. For the most part, my caloric intake stays the same. Because I am wanting to cut weight, I have been right a round 2000 cal a day, with every 4th day eating 2600. On the 4th day I just add more chicken, tuna and greens.
4 am:
1/2 cup oatmeal
1 cup non-fat milk
2 eggs (over easy)
7 am:
a shake (lean body)
1 fruit (apple, bananna, grapefruit)
9:30 am:
6 egg whites
potato (white, red, sweet, yam)
veggie (corn, pees, greenbeans)
noon:
Chicken breast or tuna
asparigus
veggie (corn, pees, greenbeans, cucumber, salad)
potato (white, red, sweet, yam)
1 fruit (apple, bananna)
3:30 pm:
Chicken breast or tuna
salad
7:30-8 pm:
Chicken breast or tuna
salad
Portions are really the only change on high calorie days. Less carbs as the day goes on. I also take mega man sport pac at noon. As well as creatine 189 at 4am and 3:30pm. I drink 6 to 8 (16.9 fl oz) of water. 4 cups of coffee ( helps induce labor on my bowl in the am)
If you guys can see anything that I could change, please feel free to let me know. My goal is to gain more mass and get my body fat down. Tank you for all your help.