Stats 41yo/165lbs/5'7"/13.5%bf/working out for 15 yrs
Trying to put on lean mass.
-6am: plain sweet potato. approx 300gr.
or
-6am: 1 cup oats
-8am: protein shake (40p/5c/1f)
-8:30: gym
-9:30: protein shake (40p/5c/1f)
-10:30: 6whites, spinach, onion ,mushroom, turkey omelet.
-2pm: spinach, crushed walnuts, sliced strawberry, turkey salad w/ 2oz balsamic vinegar
-4pm: 1.5 cups chicken thigh, brown rice, beans (lentil, red, black), broccoli. (not sure exact ratios. approx 2pts chix, 2pts beans, 2pts broc, 1 part rice)
or
-4pm: approx 250gr salmon and 5 asparagus stalks w/ tbs olive oil
-7pm: protein bar. approx 100gr total. oats, whey, egg whites, raspberry, natty butter, crushed walnuts (baselines recipe+walnuts)
-9pm: protein shake (40p/5c/1f)
-12am: 170gr plain greek yogurt (18p/7c/0f)
or
-12am: approx 250gr lean beef (sirloin) w/ horseradish mustard and black pepper.
On rest days I replace the 6am carb meal with a protein shake and a cup of coffee w/ 2tbs half and half. I used to use light cream. working my way down to whole milk.
The order of the mid day meals changes sometimes depending on time constraints at work.
The turkey is sodium heavy, but it is free at work. other than that and the mustard I have very low sodium as far as I can tell (beans are dried, not canned)
I was cutting, and lost 3%bf (16.5 to 13.5), but also 7lbs, so I added the omelet and baselines protein bar. I would like to get down to 12% bf, but don't want to lose any more weight.
Any comments and advice are welcome.
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