
Originally Posted by
usd610
Ok heres my diet.
Training days
Meal one- 2 cups egg whites, 1 scoop whey, one cup oats (72g pro, 52g carbs)
Overall protein seems high, you can prob afford to make this 1 cup of whites, and add a whole egg or 2
Meal two- 2 turkey burgers, two whole eggs, 4 slice whole wheat bread (66g pro, 72 g carbs, 9g fat)
meal 3- 8 oz chicken breast, cup of broccoli, 2 tbsp olice oil (64g pro, 29g fat)
Swap meals 2 and 3 so your protein/carb meal is eaten pre-workout. Carbs fueling you = a more intense workout and higher insulin levels, shuttling nutrients into starving/sensitized cells. Are turkey burgers pre made, or do you make them yourself? If pre made, watch out for filler garbage, preservatives, and sodium. I would replace whole wheat bread with a cleaner carb source (oats, sweet potato, yam, quinoa, brown rice, basmati rice, lentils, beans, etc) but not a huge deal so long as it's real good quality brown bread. Try and stick with something flourless like Ezekiel. 2tbsp of olive oil can be dropped to 1 - fats added back in at meal 1 w/ whole eggs
Lift
PWO shake- 80g waxy maize, then 15 minutes later 3 scoops whey (72 g pro, 80g carb)
PPWO meal- 9 ounce steak (fat trimmed), 2 cups whole wheat penne measured uncooked (83g pro, 80g carbs)
Good PPWO meal. Pro and carbs probably a bit on the higher side, but food choices are good
Meal 6- 2 cans tuna, cup of broccoli, 2 tbsp olive oil ( 52g pro, 24g fat)
Tuna is great, but it would be better in your PPWO meal since it's much faster digesting than steak. The steak would be best eaten here before bed. However, I get it that tuna + penne might not be the best combo. Chicken would be a good alternative to tuna and would be great with pasta. Again, 1tbsp of EVOO would be plenty
409 g pro, 284g carb, 62g fat.
I think protein would be fine at 350g, that's more than 1.5g/lb of LBM which is plenty on a cut. You need to monitor your progress and adjust carbs and fat accordingly. If you are NOT losing, i'd slowly lower carbs. If you are losing too fast, i'd slowly increase fats
Non training
Meal one- 2 cups egg whites, 1 scoop whey, one cup oats (72g pro, 52g carbs)
Same as above
Meal two- 2 turkey burgers, two whole eggs, 4 slice whole wheat bread (66g pro, 72g carbs, 9g fat)
I'd do the whole eggs in meal 1 (and 1 cup egg whites instead of 2)
meal 3- 8 oz chicken breast, cup of broccoli, 2 tbsp olive oil (64g pro, 29g fat)
1tbsp
meal 4- 9 ounce steak (fat trimmed), 2 Brocolli(69g pro)
Nice - but don't forget to count fat here. Trimmed doesn't mean there's none
Meal 5- 2 cans tuna ( 52g pro)
Add veggies and some EVOO
Meal 6- shake before bed- 3 scoops whey, 2 tbsp olive oil (72g pro, 24g fat)
Make it casein instead of whey, 2 scoops is plenty, 1tbsp EVOO. OR do cottage cheese or beef (best choice)
395 g pro, 124g carbs, 62g fat)
I like where carbs and fats are, protein again is a bit high IMO
Im layed off right now, and in school monday and tuesday night for my masters, so the time of day I get up changes each day, but its ussually around 8am. I space my meals 3 hours apart. Lifting days I eat meal 3 an hour before I lift, spend two hours in the gym, then take in the waxy maize right after and protein shake 15 minutes after that. Then my PPWO meal is one hour after my shake.