Originally Posted by
gbrice75
Still needs a lot of work IMO. Take a look at my current diet - note this is only on my workout days (3x weekly) - calories are lower on cardio only/non-workout days in an effort to keep body fat at bay. I'm not suggesting you follow my diet, just trying to get you an idea on a better structure/plan:
Target: 3420 kcal. 270g protein , 450g carbs, 60g fat
Meal 1: 4:45am (preworkout)
1/2 scoop ON Pro Complex - 15/1.3/.3/67.5
1/2 scoop ON Casein - 12/1.5/.5/60
1/2 cup 1% milkfat no salt added cottage cheese - 14/4/1.5/80
1 cup oats - 10/52/5/280
120g banana - 1.3/15/.4/60
Total: 52/74/8/547.5
Meal 2: 8am (post workout )
1 scoop myofusion - 25/5/3/158
.75 scoop ON Casein - 18/2.3/.8/90
1 cup oats - 10/52/5/280
1 small apple (about 140g) - 2/14/.5/60
Total: 55/73/9/588
Meal 3: 11:00am
8oz (raw) tilapia fillet - 42/0/2/186
1/2 tsp EVOO - 0/0/2.4/20.4
2 cups (cooked) brown rice - 8/66/2/300
4 fish oil - 0/0/4/40
Total: 50/66/10/546
Meal 4: 3pm
8oz (raw) boneless skinless chicken breast -
180g sweet potato - 3.6/36.9/0/162
2 weetabix - 4/28/1/120
4 fish oil - 0/0/4/40
Total: 56/65/8/562
Meal 5: 6:30pm
7oz (raw) 95/5 lean ground beef - 42/0/8/262.5
3oz (dry) whole wheat pasta - 10.5/61.5/3/270
1/2 cup pasta sauce - 2/14/3/90
Total: 55/76/14/623
Meal 6: 9:30pm
1/2 cup 1% milkfat no salt added cottage cheese - 14/4/1.5/80
1 scoop myofusion - 25/5/3/158
1tbsp natty PB - 4/3/8/105
1/2 cup oats - 5/26/2.5/140
1 cup cheerois - 3/20/2/100
Total: 51/58/17/583
Daily Totals: 319/412/68/3451
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