stats--5'9 154lb 7-8%bf tdee is a little over 2800cals, resistance train right now 3 days a week 3-4 days cardio-my diet is as follows.
meal 1 9am 2scoops whey banana 1/2 c oats with water 500cals 53p 56c 5.5
workout 9:30-10:45
pwo meal 10:50 iso mass extreme gainer 650 cals 65p 80c 7f
meal 3 12:00 8 oz lean protein 2 slice whole wheat 1 slice fat free cheese lettuce 1/2 tsp light mayo 2cups lentil soup 720 cals 58p 66c 10f
meal 4 3:30-4 1 sc casein 1apple 200cals 24p 29c 1f
meal 5 6:00 same as meal 3 but veg soup 575 cals 53p 56c 10f
meal 6 9:30-10 same as meal 5 but no soup 350 cals 40p 25c 4f
meal 7 12-12:30am 1sc casein 2tbsp pb or 1tsp flax 250-300 cals depending on which fat source 24-32p 3c 14-16f
totals 3245 cals 323p 312c 50ishf (may have a few errors but i keep a log and it comes to about 3100-3200 cals a day)
(that is what i was doing) since Thanksgiving ive been doin this
meal 1 1sc casein 1sc whey 1/2 cup oats1 fish oil 52p 32c 5.5f cals 400 (on cardio days i skip this meal so meal 2 is meal 1 after cardio
workout
pwo 2 sc whey 2tbsp pb 48p 7c 17f cals 421
meal3 6-8oz lean pro 2 slice whole wheat 1 slice fat free ch 1/2 tsp light mayo 1 hard boiled egg 51p 23c 12.5f cals 408
meal 4 1 sc casein 2 tbsp pb 1 egg 38p 9c 20f cals 380
meal 5 same as 3 51p 23c 12.5f cals 408
meal 6 same as 5 51p 23c 12.5f cals 408
meal 7 1sc casein 1serving flax or pb 32p 9c 17f cals 317
- totals 320 pro 134c 100f cals 2700
thanks for all responses
- some times i drop a carb meal and replace with pro/fat--been getting aroun 2800-3000 cals on my fitday log--i was 156 when i started this and was 154 this a.m.--prob some water and a little fat--was doin no cardio bfor starting this diet but i was lifting 6 days a week
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