Originally Posted by
scarface93
Hey, this is my basic diet and I am vegetarian so please let me know any suggestions
Meal 1
2 scoop whey protein 1 1/2cup 2% milk 1 cup blueberries, ½ cup strawberries ½ banana 2 tbsp peanut butter [B]In the AM, our first meal should be lean protein (you have that here in the form of whey) and complex starchy carbs to replenish glycogen and provide sustained energy as we begin our day (you have only sugars and fat in the form of lactose, fruit, and nut butter). As such, remove the banana and peanut butter. The berries can remain since a little fructose in the AM won't hurt, while providing some fiber and antioxidants. Add 1 cup of oats, stone ground corn grits, or multigrain oat-based hot cereal. Also, real food in the form of egg whites is a better choice than whey. Ideal: 1 scoop whey, 1 egg, 5 egg whites, 1 cup oats, berries. Breakfast of champions. /B]
Meal 2
3 pieces of whole wheat toast 2tbsp peanut butter on each toast ¼ cup peanuts 1 scoop protein in water Again, save the shakes for PWO and eat lean meat/eggs/fish with your meals whenever possible. Also, remove the peanut butter once again. During the day, your energy should come from complex carbs ideally and there's no need for excess dietary fat. Replace the wheat bread with a non-processed carb like oats, beans, brown rice, etc. Example of a good meal here: 1 cup brown rice, 6 oz. chicken breast
Meal 3
2 cups brown rice 1 cup broccoli 1cup spinach 2tbsp udo’s oil ¼ cup almonds You're supplementing with so much excess dietary fat in meals that already have carbs but aren't eating any direct protein source. This won't do much but increase the chances that you'll gain body fat and lose muscle, lol. Remove the almonds and oil, cut the carbs in half, and eat 6-8 oz. of lean meat. Based on the size of this meal, I'm going to assume it's your pre-workout.
Meal 4
2 scoop protein 3 tbsp peanut butter Assuming this is your PWO shake, replace the PB with a banana. Other convenient options are oats or waxy maize starch.
Meal 5
1 cup tofu 2 cups whole wheat pasta 2 tbsp udo’s oil ¼ cup peanuts Soy tofu can increase estrogen if eaten daily. You're better off with chicken or fish as protein here. Reduce your carbs by half once again and remove one of your 3 servings of fat. The peanuts in a stir fry dish should stay, I suppose.
Meal 6
2 scoops protein 2 pieces of bread with 2 tbsp peanut butter each Alright, here's where I'd actually like to see you remove some carbs and add some fat back. before bed, fats should be eaten to slow digestion of protein throughout the night. In the same token, you'll want a slow-digesting protein source and not whey (the worst choice here). Replace the whey with casein, steak, or whole milk cottage cheese and use some of 20g of fat via either PB, Udo's, or both. No bread.
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