Hi, I'm:
Age - 19
Height - 6'0
Weight - 207
BMR - 2140
TDEE - 3317
BF - 14-16% guess though...I could submit pics..
Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0
Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1
Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0
Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10
Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0
Meal 6 7:00
Steak (8oz.) – 400/70/0/12
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0
Pomegranate juice (4oz.) – 75/0/18/0
Meal 7 8:30 [pre-workout]
Wheybolic protein shake – 280/60/7/1
Meal 8 10:15 [post-workout]
Wheybolic protein shake – 280/60/7/1
Natural peanut butter (2tbsp.) – 200/7/6/17
Meal 9 1:00
Carnivore protein shake – 220/46/12/0
Activia yogurt – 110/5/19/2
Total – 3670/499/242/72
Also – I consume 2155mg sodium/1275mg cholesterol/34mg fiber
I eat my eggs with hot sauce
*I marinate my chicken (need some flavor & juice there man)
My broccoli & mixed vegetables are sautéed with a lot of garlic
I eat my sweet potato with about 3 tablespoons of light butter & cinnamon
All my shakes are with water
What should I do differently for non-workout days? According to my new workout, I only workout 4 days a week and in some weeks only 3 times a week. Since I’m not having a pre/post workout shake on non-workout days – I figured that I should maybe throw in a tuna meal with broccoli. Also, I can’t afford a steak everyday of the week - so I figure that on my non-workout days – I’ll substitute the steak for chicken.
Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0
Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1
Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0
Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10
Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0
Meal 6 7:00
Chicken (8oz.) – 240/48/0/3
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0
Meal 9 9:30
Tuna (2cans) – 388/84/0/3
Mixed vegetables (2cups) – 75/6/12/0
Meal 8 1:00
Carnivore protein shake – 220/46/12/0
Total – 3953/435/202/45
^Guessing I should lower my carbs? Where?
By the way - I know that I'm having 5 shakes a day - may be too many.. but I feel that they are like my supplements - since the carnivore is a shake based on beef protein w/beef creatine.. the wheybolic contains many amino groups and essentials .. nd the nitro-core consists of 10 different protein groups.. granted though - these shakes are expen$ive
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