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Hello again, for those who read my new training routine you will see I promised a diet outline and I will detail that here.
First off, my basal metabolic rate is 3325 calories. This diet is pretty loose and forgiving, but I will follow it religiously. I have had some help with it, mainly reviews and got the 'all clear'. No matter how much you think you know, its always good to have a few people look over it.......
The diet will differ (adding/removing food choices) depending on the type of training Im doing that day or if Im even training that day. Obviously I wont be eating whole foods before my cardio day, but I will be eating whole foods on my training days.
Here goes:
Breakfast:
6 eggs whites (8 egg beaters on days I get called into work early)
1/2 protein shake (75% whey/casein)
1 cup rolled oats (cooked)
1 table spoon fish oil
2 green tea caps
1 multi
*On cardio days, this will be 2 scoops Isopure in water)
**Somedays I will add some lean ham or turkey in because I get burnt out on eggs.
Pre workout-
1 scoop of whey, 1 scoop BCAAs, 1/3 cup oats in water
**Workout** (usually about 9am)
Post workout-
44g of whey protein (SportLab or Pro Rated), 1/2 cup oats, & 1 scoop vitamin C powder.
Lunch- 2 grilled chicken breasts, 1 bowl fresh vegetables, 1 cheese stick
Lunch #2- 1 can of tuna, yams (sometimes brown rice), 1 cup unsalted, uncoated nuts, 1 table spoon fish oil, 2 green tea caps
Snack- Skinless chicken nuggets, cottage cheese, diet Code Red
Dinner- Salmon or Herring (some type of fish), 1 cup fresh vegetables (broccoli most likely), 4 egg whites.
Before bed-
12oz water, 1/2 cup fat free cottage cheese, flax oil.
**Im sure Ill snack on some natural peanut butter, diet Vanilla Coke, sugar free jello and fat free/sugar free pudding on somedays. I also will be using this meal replacement shake on somedays to meet my required caloric intake:
15oz water
2 scoops vanilla protein powder (3 carbs per scoop)
1/2 cup cottage cheese
1/4 cup rolled oats
2 table spoons flax or fish oil
I normally avoid mixing carbs and fats in the same meal, but Ive decided to allow it since I am trying to lean bulk and add 10lbs. This will all equal (with the addition or substraction of a few things) to 200-300 calories over my BMR (depending on the day). This is a bit sloppy for me, but I promise to stick to it. I normally weigh my food and measure it out carefully, but I think I can let that slip for 6 weeks.
My goal: 10 lean lbs in 6 weeks, without compromising a significant gain in bodyfat. Thanks to all who have reviewed this for me and any further review is appreciated.
First off, my basal metabolic rate is 3325 calories. This diet is pretty loose and forgiving, but I will follow it religiously. I have had some help with it, mainly reviews and got the 'all clear'. No matter how much you think you know, its always good to have a few people look over it.......
The diet will differ (adding/removing food choices) depending on the type of training Im doing that day or if Im even training that day. Obviously I wont be eating whole foods before my cardio day, but I will be eating whole foods on my training days.
Here goes:
Breakfast:
6 eggs whites (8 egg beaters on days I get called into work early)
1/2 protein shake (75% whey/casein)
1 cup rolled oats (cooked)
1 table spoon fish oil
2 green tea caps
1 multi
*On cardio days, this will be 2 scoops Isopure in water)
**Somedays I will add some lean ham or turkey in because I get burnt out on eggs.
Pre workout-
1 scoop of whey, 1 scoop BCAAs, 1/3 cup oats in water
**Workout** (usually about 9am)
Post workout-
44g of whey protein (SportLab or Pro Rated), 1/2 cup oats, & 1 scoop vitamin C powder.
Lunch- 2 grilled chicken breasts, 1 bowl fresh vegetables, 1 cheese stick
Lunch #2- 1 can of tuna, yams (sometimes brown rice), 1 cup unsalted, uncoated nuts, 1 table spoon fish oil, 2 green tea caps
Snack- Skinless chicken nuggets, cottage cheese, diet Code Red
Dinner- Salmon or Herring (some type of fish), 1 cup fresh vegetables (broccoli most likely), 4 egg whites.
Before bed-
12oz water, 1/2 cup fat free cottage cheese, flax oil.
**Im sure Ill snack on some natural peanut butter, diet Vanilla Coke, sugar free jello and fat free/sugar free pudding on somedays. I also will be using this meal replacement shake on somedays to meet my required caloric intake:
15oz water
2 scoops vanilla protein powder (3 carbs per scoop)
1/2 cup cottage cheese
1/4 cup rolled oats
2 table spoons flax or fish oil
I normally avoid mixing carbs and fats in the same meal, but Ive decided to allow it since I am trying to lean bulk and add 10lbs. This will all equal (with the addition or substraction of a few things) to 200-300 calories over my BMR (depending on the day). This is a bit sloppy for me, but I promise to stick to it. I normally weigh my food and measure it out carefully, but I think I can let that slip for 6 weeks.
My goal: 10 lean lbs in 6 weeks, without compromising a significant gain in bodyfat. Thanks to all who have reviewed this for me and any further review is appreciated.
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