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Thread: Need some help with one meal
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08-10-2009, 12:09 PM #1
Need some help with one meal
Ok here's my diet. My question is I don't know what to eat at 9:00am. I'll listen to any suggestions just please keep in mind I'm at work and could only spare about 5-10 min to eat this snack. I don't mind taking something precooked from home. We got microwaves and a refrigerator so it kinda makes things easier. While you are at it if you see any improvements to the rest let me know.
BTW stats
5'9"
171lbs
25
12% estimated bf
Diet
Morning Shake 6:30AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.
Breakfast 7:00AM
3 scrambled eggs
1/2 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1/4 cup oatmeal
1 cup milk 2%
1 multivitamin
1 cup water
P54g. C100g. F50g.
Snack 9:00AM
???
Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
1g EFA ***** 3
Water
P76g. C55g. F12g.
Snack 4:00PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1 banana
1oz almonds
Water
P30g. C70g. F21g.
PreWorkout 5:30PM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water
Postworkout 7:30PM
1 1/2 scoop ON whey protein
1 cup soy milk
1 tbsp condensed milk
P44g. C20g. F9g.
Diner 8:30PM
Same as lunch
1 Vitamin B complex
P70g. C50. F12.
10:00PM
1 serving of ON ZMA
Late Snack11:00PM
1 scoop ON casein protein
1 cup 2% milk
P32g. C13g. F9g.
Thanks in advance
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08-10-2009, 12:44 PM #2
what about a another tin of tuna or sardines or makerel..some nuts?
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08-10-2009, 02:11 PM #3
That's the thing I forgot to mention. I would rather not double up on anything. It's pretty boring already eating the same everyday. I don't mind the nuts but wouldn't it be to much efa? What about 1/2 cup cottage cheese and some fruits?
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08-11-2009, 09:10 AM #4Associate Member
- Join Date
- Jan 2009
- Location
- Ausbloodystralia
- Posts
- 186
I would say go with the cottage cheese and fruits.
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08-11-2009, 09:54 AM #5
how about a salad with some hard boiled eggs and some chicken breast?
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08-11-2009, 11:00 AM #6
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08-11-2009, 12:41 PM #7
what are your goals? it looks like bulking as you take in alot of carbs and fat(way more than you need to) in each sitting, give us some more info
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08-11-2009, 03:52 PM #8
My goal would be to reach 180lbs and then change the diet to more of a typical cutting diet and come down to 175lbs by way of lowering my body fat %. I am at 172lbs right now and about 12% bf as estimated by a member here. The way it is now it's been working as I have been putting on about a pound a week. I will add some carbs to my postworkout. The reason I take a protein shake when I get up is so I could get some quick digesting protein as I cook my breakfast. I wouldn't want to change that. What is an EVO?
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08-11-2009, 07:40 PM #9
id suggest a can of tuna..its easy and gives ya everything you need for a quick snack
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08-11-2009, 07:46 PM #10
EVOO is extra virgin olive oil
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