nutrition
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 ****.
November 28, 2008 at 11:24 am
hey bro, you’re lookin good. i appreciate you posting your diet plan on here. i really limit my gains by eating junk all day. fast food, you name it. this should help
December 12, 2008 at 1:04 am
Except for the smoke….great looking diet. I’m curious what your actual breakdown is of pro/carb/fat. I eat pretty healthy also…need to add a little variety tho.