rawbin’s BodyBlog

so first blog. tight. i remember when i was first trying to eat clean i was so confused. however, i feel like i’ve got my nutrition dialed just right for my body. i’m going to post a sample of what i ate today, it’s all very basic stuff.  i’ve found with a diet like this day in and day out + training + low intensity cardio, i’ve been able to drop body fat and add a little mass at the same time. plus i’ve got energy all day.  because i work 12 hours days and train right after i eat carbs through out the day to keep me going. so here’s what i eat, for all those who might be as confused as i once was.

5:30am: 1 egg, 5 egg whites, big bowl of kashi high protein cereal with skim milk

9:00am: 2 servings (1 cup) of fat free cottage cheese and a banana

11:00am: cellmass

12:00pm: turkey (piled high) 2 slices of whole wheat bread, lettuce, mustard, apple.

3:00pm: 4-6oz chicken breast, salad greens, 2 carrots, light dressing, low fat, low sugar yogurt.

4:30pm: 50g of whey, orange (sometimes i’ll have oatmeal instead of fruit. but i had a sweet tooth today)

5:30pm: gaspari superpump 250 (1 scoop)

6:00pm: train

7:00pm: cellmass

7:20-30pm: 50g whey, 60g carbs via oatmeal, banana

9:00pm: 4-6 oz chicken, brown rice, green beans

11:00pm: depending on how i feel at this time, i usually have 1 cup of cottage cheese, smoke, and go to sleep.

as far as fats go, i usually snack on peanut butter through out the day, scoop here, and a scoop there. also, my chicken is typically cooked in olive oil. so i feel like i’m fine there.

i have been following a a meal plan like this for over a month now, and i’ve had great gains. as far as calories, this diet keeps me a little above maintenance, i’m very active throughout the day, but i am gaining weight. (good weight).  on thanksgiving, i will begin a bulking phase, in which case i’ll just up my carb intake and train with more compound movements. it is important to note that i will be eating the same foods. just bigger portions. i’m sure i’ll also monitor my fats a little better.

if anyone sees any problems with my diet or has suggestions, please let me know! i hope this helps for anyone who gives a ****.

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