Diet Plan
After doing some math around protein intake, good advice from Kris Gethin, it looks like this:
8am
1 scoop Whey Protein
3/4 cup Berries
1tsp peanut butter (organic all natural)
11pm (PWO)
1 scoop Whey Protein
6 Almonds
1pm
3-4oz Chicken, Turkey or Fish
sometimes I add an whole egg boiled, I will evaluate the need now
Salad or Vegetables (g beans, broccoli or asparagus) - medium portion (2 cups normally)
On WO days I can have here a fruit serving - Orange, Apple or Papaya or at dinner.
On Non WO days (just cardio) sometimes I have here the only piece of fruit, other I add to dinner.
4pm
6 Egg whites, 3oz Tuna or 1scoop Whey. In some days I will have also Beef jerky (50g) low fat but I would prefer to do my one.
6 almonds or cashews, or 1tsp peanut butter
6pm
the same normally
9pm
same as lunch at 1pm, I try to do a fish meal once a day in one of this meals
11.30pm
Normally I use whey instead of casein because casein is expensive in Portugal. I will search for a cheaper brand in order to have a casein shake at night.
When I have whites, I do my traditional 6 egg whites burgers (microwave whites 4min at 360w in a rounded container) with 1tsp peanut butter.
I drink around 3lt water a day.
I have my xtend during the workout (2 scoops)
And normally I have a cheat meal a week. I started with MacDonald’s but I am improving the nutritional quality of this meal every week. Probably the last resource will be a simple oatmeal bowl with almonds and raisins. I bet that you don’t believe that I can crave more that stuff rather then a junk food meal.
