tim78861
03-01-2011, 11:33 AM
Hey I'm new to the forum and am looking for advice on possibly cleaning up my diet a bit. I am 6' and only weight 128 lbs and am somewhere between 7 and 8% body fat. Long story on why my weight dropped so low but I am looking to bulk cleanly while using p90x as my training program. I have modified the program for mass building (instead of pushups I have a weight bench for dumbbell and bench presses, weighted pullups and I do 8-10 reps to failure).
Anyway, I know this somewhat limits how far I can go but I am looking to eventually be about 150 and ripped not necessarily huge. So basically assuming a 600 calorie burn from the workouts, my maintanence is an estimated 2160. So I aim for 2400 cals a day at a 40/40/20 ratio. Here's what I have come up with
Breakfast Calories Carbs Fat Protein Sodium Sugar
Shop Rite - Fat Free Skim Milk, 1 cup 80 12 0 8 130 12
Generic - Grain Oatmeal Dry .5 Cup, 0.75 cup dry 225 41 5 8 0 2
Beachbody Chocolate Shakeology - Meal Replacement Shake, 1 scoop 48 grams 150 17 1 18 100 9
Diamond - Walnuts, 1/4 cup 200 4 20 5 0 1 (walnuts are eaten throughout the day just placed here for simplicity's sake)
Lunch
my salad, 1 serving 410 46 9 33 53 10 (salad is 2/3 cup oats 6 ounces chicken, 3 cups romaine lettuce with cucumber and green pepper, balsamic vinegar and olive oil)
Lancaster - Chicken, 2 ounces 55 0 0 13 20 0
Dinner
Oil - Olive, 1 tsp 40 0 5 0 0 0
Cape Gourmet - Salmon, 3 oz 83 0 2 17 101 0
Cape Gourmet - Boneless Skinless Tilapia, 4 oz 90 0 1 21 40 0
Steamfresh - Whole Greenbeans, 1 cup 35 5 0 1 0 2
Morning Snack1
10 Minute Success - Boil-In-Bag Whole Grain Brown Rice, 1/2 cup dry = 1 cup cooked 150 33 1 4 0 0
Pictsweet - Steamables Broccoli Florets, 1.5 cup 45 6 0 2 30 3
Trader Joe's - Butcher Shop Bonless Pork Tenderloin, 4 oz 149 0 6 24 57 0
PPWO Meal or Snack 2
10 Minute Success - Boil-In-Bag Whole Grain Brown Rice, 1/2 cup dry = 1 cup cooked 150 33 1 4 0 0
Lancaster - Chicken, 6 ounces 165 0 1 39 60 0
Pictsweet - Steamables Broccoli Florets, 1 container (3.5 cups ea.) 105 14 0 4 70 7
PWO Shake
Shop Rite - Quick Oats, Plain 1/2 Cup Dry - Oatmeal, 0.25 cup dry 70 13 1 3 0 0
Dymatize Nutrition - Iso-100 Whey Protein Isolate, 18 gm 68 0 0 16 32 0
Shop Rite - Fat Free Skim Milk, 0.5 cup 40 6 0 4 65 6
Dextrose, 13 gm 49 13 0 0 0 13
Generic - Maltodextrin, 14 g 53 14 0 0 0 14
Totals 2,412 257 53 224 758 79
Your Daily Goal 2,400 240 53 240 1,200 70
Remaining -12 -17 0 16 442 -9
Calories Carbs Fat Protein Sodium Sugar
I have the shake instead of eggs in the morning as I simply don't have time to cook and precooked eggs warmed up are nasty....but I could learn to live with it. On saturdays/sundays eggs replace the shake. The protein in shakeology is almost all whey so I figured it is just as good as a whey shake with a banana and I'm just testing it out for a week.
Let me know what you think and if I'm on the right track.
Anyway, I know this somewhat limits how far I can go but I am looking to eventually be about 150 and ripped not necessarily huge. So basically assuming a 600 calorie burn from the workouts, my maintanence is an estimated 2160. So I aim for 2400 cals a day at a 40/40/20 ratio. Here's what I have come up with
Breakfast Calories Carbs Fat Protein Sodium Sugar
Shop Rite - Fat Free Skim Milk, 1 cup 80 12 0 8 130 12
Generic - Grain Oatmeal Dry .5 Cup, 0.75 cup dry 225 41 5 8 0 2
Beachbody Chocolate Shakeology - Meal Replacement Shake, 1 scoop 48 grams 150 17 1 18 100 9
Diamond - Walnuts, 1/4 cup 200 4 20 5 0 1 (walnuts are eaten throughout the day just placed here for simplicity's sake)
Lunch
my salad, 1 serving 410 46 9 33 53 10 (salad is 2/3 cup oats 6 ounces chicken, 3 cups romaine lettuce with cucumber and green pepper, balsamic vinegar and olive oil)
Lancaster - Chicken, 2 ounces 55 0 0 13 20 0
Dinner
Oil - Olive, 1 tsp 40 0 5 0 0 0
Cape Gourmet - Salmon, 3 oz 83 0 2 17 101 0
Cape Gourmet - Boneless Skinless Tilapia, 4 oz 90 0 1 21 40 0
Steamfresh - Whole Greenbeans, 1 cup 35 5 0 1 0 2
Morning Snack1
10 Minute Success - Boil-In-Bag Whole Grain Brown Rice, 1/2 cup dry = 1 cup cooked 150 33 1 4 0 0
Pictsweet - Steamables Broccoli Florets, 1.5 cup 45 6 0 2 30 3
Trader Joe's - Butcher Shop Bonless Pork Tenderloin, 4 oz 149 0 6 24 57 0
PPWO Meal or Snack 2
10 Minute Success - Boil-In-Bag Whole Grain Brown Rice, 1/2 cup dry = 1 cup cooked 150 33 1 4 0 0
Lancaster - Chicken, 6 ounces 165 0 1 39 60 0
Pictsweet - Steamables Broccoli Florets, 1 container (3.5 cups ea.) 105 14 0 4 70 7
PWO Shake
Shop Rite - Quick Oats, Plain 1/2 Cup Dry - Oatmeal, 0.25 cup dry 70 13 1 3 0 0
Dymatize Nutrition - Iso-100 Whey Protein Isolate, 18 gm 68 0 0 16 32 0
Shop Rite - Fat Free Skim Milk, 0.5 cup 40 6 0 4 65 6
Dextrose, 13 gm 49 13 0 0 0 13
Generic - Maltodextrin, 14 g 53 14 0 0 0 14
Totals 2,412 257 53 224 758 79
Your Daily Goal 2,400 240 53 240 1,200 70
Remaining -12 -17 0 16 442 -9
Calories Carbs Fat Protein Sodium Sugar
I have the shake instead of eggs in the morning as I simply don't have time to cook and precooked eggs warmed up are nasty....but I could learn to live with it. On saturdays/sundays eggs replace the shake. The protein in shakeology is almost all whey so I figured it is just as good as a whey shake with a banana and I'm just testing it out for a week.
Let me know what you think and if I'm on the right track.