Okay so I have put together a starting point for my diet. I know the calories are a little low, I have a habit of doing a pretty drastic cut. But I am going to leave it up to advice on where to add and what to add to more finely tune the amounts my macros)
Just a little background on my activity level
M / W / F - an hour at the gym doing compound lifts (Bill Starr 5x5)
T / Th - Boxing for 1.5hr
I also try to run 20 miles a week in my spare time on the weekends or during the week.
Now onto the diet.
Calories / Protein / Carbs / Fats
Breakfast
1) 2 Egg omelette with diced veggies and Fat Free Cheese ( 167cal / 12g / 1g / 12g )
2) Oatmeal ( 130cal / 3g / 27g / 2g )
3) Whey Protein Shake ( 110cal / 24g / 4g / 2g )
(437cal / 44g / 34g / 15g)
Lunch 2x/day
1) 6oz Tuna ( 160cal / 36g / 0g / 2g )
2) 1/2 Cup Brown Rice ( 107cal / 2g / 22g / 1g )
( 516cal / 76g / 44g / 6g )
Post WO
1) Hydro Whey Shake ( 140cal / 30g / 2g / 1g )
( 140cal / 30g / 2g / 1g )
Dinner
1) Grilled Chicken Salad w/ veggies ( 332cal / 50g / 0g / 13g ) OR
2) Lean Ground Beef burger w/ Fat Free Cheese ( 365cal / 44g / 21g / 13g ) OR
3) Subway Dbl Roast Beef ( 400cal / 44g / 47g / 7g )
Average ( 365cal / 46g / 7.5g / 13g )
Bedtime
1) Cottage Cheese ( 100cal / 8g / 2g / 2g )
2) Casein Shake ( 100cal / 24g / 3g / 1g )
( 200cal / 32g / 5g / 3g )
Total ( 1512cal / 207g Protein / 104g Carbs / 33g Fat )
Let me know what you think I should add/change please.
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