Food Intake
Morning
Protein shake upon waking (54g protein 80 g carbs) (Is this PWO?)
4 whole eggs 3 egg whites (35g protein) (Good.)
3 whole wheat slices of bread with full glass of OJ (Drop the bread. Those are empty carbs. Try 80-100G's of Oats.)
Mid day snack
Peanut butter sandwiches (have to have em) (No worries, cheat meals are ok. )
Lunch
2 large chicken breasts and pasta with either a potato or 2-3 slices of whole bread (Again, you need complex carbs. Try sweet potatos. Or brn rice. 7oz of pots, or 5 oz of Rice.)
Pre workout
2 scoops of whey with milk (36 g protein and 40 g carbs) (Getting up there in shakes bro, 2 a day limit IMO.)
Post
Protein shake with a banana (54 g protein 100+ carbs 700 cal) (Replace with another meal. Use the lunch, but add 4 oz of mixed veggies as well.)
snack
something...anything...love eating (In that case try 6oz of Chicken, 95/5% beef. Or tukey breast. On top of 175G's of Barley or Lentlis.)
Dinner
Either Chicken breasts or some type of seafood (salmon, shrimp,or prawns) with a few carbs. (Add those carbs. I dont see any fruit? Natural sugars are important bro. Dont rely on protein shakes for them.
Add
4oz of mixed fruits.
and 7oz of sweet potato. or yams.
and maybe some lean steak instead of chicken. 7 oz.)
Before bed
2 scoops of whey with milk (36 g protein) (No good before bed. Try a casin shake if anything. Or low fat cottage cheese. What would be ideal is a slow release protein.)
I usual end up btwn 300-330g of protein a day and def over 4000 calories a day. My carb intake is proper. More then enough to fuel the muscles.
(Something tells me those are 100% correct. If you make the changes i suggest, you should have roughly 350G's of Protein, 400G's of Carbs, less than 100G's of fat, and well over 4000cals.)
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Originally Posted by seriousmass
