stats : 5'5, 160 lbs, around 18% bf
cardio: I will do LIT and burn around 150 cal per day for 5 days and do kickboxing for 2 days which burns well over 150 cal but for simplicity sake we'll count as 150 everyday.
Meal 1 = 1 Cup skim milk(86 cal,12 crab, 8 prot), Banana (138 cal, 47 carb, 2 Prot), 1 TBS almond butter(101 cals, 9 fat, 3 carb, 2 prot)
Meal 2(PWO) = Chicken Breat(285 cal, 6 fat, 55 prot), Yam(177 cal, 0 fat,42 carb, 2 Prot)
Meal 3(PPWO) = Protein Shake(230 cal, 2 fat,3 carb, 50 prot) Gatorade Power(58 cal,15 carb, 0 prot)
Meal 4 = 1 Can of Tuna (194 cal,8 fat, 0 carb, 43 prot)
Meal 5 = 2 tablespoons almond butter(203 cal,19 fat, 7 carb, 5 Prot)
Meal 6(PRE BED) = 1 Cup FF CC(164 fat, 2 fat, 6 carb,28 prot)2 tbs olive oil(239 cal, 27 fat, 0 carb, 0 prot)
total = 1742, 57 fat, 117 carb, 192 prot
thoughts? might switch the chicken breast with shrimp or tuna sometimes..
12-24-2005, 11:43 PM #1
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12-25-2005, 12:10 AM #2
Banana - 47 g of carbs, thats a ****en 16 inch banana where do u get that from?
Anyways to the help portion
Meal 1 (preworkout) - banana to oatmeal asap, add egg whites
Meal 2 switch with meal 3
Meal 4 - add olive oil here and take it out from the cc
Meal 5 - have cc and almond butter for this meal pre bed
Stick with chicken its a great lean source of protein. You may want to add a meal with another lean meat like turkey and veggies inbetween 4 and 5, depending on how long ur awake. Meaning try to keep meals around 2-3 hrs apart, ur cutting so they will all be fairly low cal so it wont keep u full for long. Things that will help will be green veggies and water, fiber fills u up and those type of veggies r mainly fiber
12-26-2005, 12:08 AM #3
as mentioned earlier, an alternative to additional fiber without the carbs (if carbs from oatmeal is a concern for u ), u might wanna increase your fiber intake from broc****, cauliflower and mushroom etc.
how about egg whites?? imo, they are very portable and convenient to carry around
For me, i would choose chicken breast, tuna, eggs (1 yolk with every 10 whites) and salmon as my source of food protein
protein powder with dextrose for post workout, and brown rice as my only carbs source (taken early in the day).
For fats, i'll take olive oil, EFAs ......
I also take additional fiber supplements with each meals to fill me up as that i won't feel hungry
Good luck to you
12-26-2005, 12:30 AM #4Originally Posted by dodigago
it seems like a great setup. but here is my suggestion: your calories are too low. you over emphasize protein intake. fat is perfect though . i think you need both more calories and more carbohydrates. more protein does not mean more gain. those calories from the extra protein would be better off spent from complex carbohydrates. but thats your choice.
looking back at your stats, your significantly smaller than me so your body needs the less calories, but i am unsure depending on how many calories you burn each day if 1800kcals are enough.
If you need anymore information or help, feel free to ask. i enjoy this stuff
12-26-2005, 03:19 AM #5
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