Originally Posted by
SpamHammer
Meal 1
200g Liquid egg whites 22g Protein 2g Carbs 0g Fat
60g Oatmeal 8g Protein 38g Carbs 5g Fat
25g Whey Protein 20g Protein 2.5g Carbs 1g Fat
50P/42.5C/6F
Good start here. What is the oatmeal - oats, or packet oatmeal full of sugar? You know where i'm going with this =)
Meal 2
½ Can Chopped Toms 2g Protein 7g Carbs 0g Fat
200g Ground Beef 50g Protein 0g Carbs 20g Fat
or
166g Chicken Breast 50g Protein 0g Carbs 10g Fat
10g (olive oil) 0g Protein 0g Carbs 10g Fat
70g Green Veg 2g Protein 6g Carbs 0g Fat
54P/13C/20F
Good meal, but i'd drop the tomatoes here and add a complex carb this early in the day. I'd probably drop the olive oil if possible
Meal 3
Same as meal 2 +
85g Whole wheat Pasta 10g Protein 60g Carbs 2g Fat 64P/73C/22F
Same critique as above. Good that you added the carb here. Pasta isn't the cleanest carb, highly processed, but I guess it'll do. Make sure you're using a quality brand, not enriched, ideally not made with flour (such as Ezekiel)
Meal 4
200g Tuna 50g Protein 0g Carbs 6g Fat
70g Green Veg 2g Protein 6g Carbs 0g Fat
30g L Mayo 0g Protein 2g Carbs 10g Fat
52P/8C/16F
Drop the mayo if you can and use a better fat source. Lately i've been eating my tuna over a bed of greens (spinach, arugula, etc). I buy the tuna in olive oil and sprinkle with vinegar. However, this is your pre workout meal, definitely add a complex carb here. Sweet potato, oats, yam, quinoa, lentils, beans, etc - something to fuel your workout
Wokout
Meal 5
Shake/Prot/Carb w Oats 40g Protein 80g Carbs 0g Fat 40P/80C/0F
Great! Kinda high carbs IMO, not necessary. that 2:1 ratio is BS
Meal 6
Same as Meal 3 64g Protein 73g Carbs 22g Fat
64P/80C/22F
I wouldn't do the pasta here bro, and carbs are way high again. What time of day is this meal? If it's still relatively early you can prob get away with a carb meal, but I wouldn't do the pasta here
Meal 7
300g Cottage Cheese 33g Protein 9g Carbs 12g Fat
100g Yogurt 4g Protein 18g Carbs 1g Fat 37P/27C/13F
Move the cottage cheese to your last meal, drop the yogurt all together. Make this meal a lean protein, green veggies, and healthy fat
Meal 8
Whey Protein 60 Protein 7g Carbs 3g Fat
60P/7C/3F
Whey is useless here, it absorbs in like 30 mins. You need something to keep you going longer while you sleep. Do the cottage cheese here (use whole milk cottage cheese), or a casein shake + 1tbsp of natty PB, or a lean steak
Total: 421P/330C/102F = 3900 Cals.
Any advice??
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