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Since I wrote this up for another thread, I figured I'd make a new one. I am 5-9, 197lbs and 12% bodyfat I believe. Calipers said a 10% last week, but I feel I am higher.
Here is what I have eaten today and pplan on eating the rest of the day
Meal 1 7:30am
Egg whites (30 grams protein, buy it in the containers)
2-3 ounces of chicken (in the eggs)
1/2 cup oatmeal
1 tablespoon natural peanut butter (in the oatmeal)
Meal 2 10:45am
6-8 ounces of chicken
1.5 cups of frozen veggies (broccoli, carrots, green beans 6 grams of fiber)
handful of blanched almonds
Meal 3 1:00pm
Egg whites (30 grams protein, buy it in the containers)
2-3 ounces of chicken (in the eggs)
1/2 cup oatmeal
Meal 4 2: 45 PWO Shake
10 grams of dextrose
50 grams protein, glutamine, BCAAs
Meal 5 3:30
6-8 oz chicken
1 can Popeye sodium free spinach (9 grams of fiber I believe)
Meal 6 6:30
6-8 oz chicken sauteed with olive oil and chili seasoning
1.5 cups frozen veggies
Handful blanched almonds
Meal 7 930
Usually this is cottage cheese. I am out tonight so I'll probably repeat Meal 6
Protein: 375 Carbs: 80 grams Fat: 60
The above numbers are estimaate since I don't weigh out all my food.
This is typical for my weekdays. Weekends are similar but the timing is different.The only meal I will typically vary is meal 5. If I am feeling tired, I'll cook sweet peas or split peas instead of the spinach. High in fiber but has other carbs in it as well.
PS: I put hot sauce on everything, eggs, chicken, veggies. I love the taste of it
Here is what I have eaten today and pplan on eating the rest of the day
Meal 1 7:30am
Egg whites (30 grams protein, buy it in the containers)
2-3 ounces of chicken (in the eggs)
1/2 cup oatmeal
1 tablespoon natural peanut butter (in the oatmeal)
Meal 2 10:45am
6-8 ounces of chicken
1.5 cups of frozen veggies (broccoli, carrots, green beans 6 grams of fiber)
handful of blanched almonds
Meal 3 1:00pm
Egg whites (30 grams protein, buy it in the containers)
2-3 ounces of chicken (in the eggs)
1/2 cup oatmeal
Meal 4 2: 45 PWO Shake
10 grams of dextrose
50 grams protein, glutamine, BCAAs
Meal 5 3:30
6-8 oz chicken
1 can Popeye sodium free spinach (9 grams of fiber I believe)
Meal 6 6:30
6-8 oz chicken sauteed with olive oil and chili seasoning
1.5 cups frozen veggies
Handful blanched almonds
Meal 7 930
Usually this is cottage cheese. I am out tonight so I'll probably repeat Meal 6
Protein: 375 Carbs: 80 grams Fat: 60
The above numbers are estimaate since I don't weigh out all my food.
This is typical for my weekdays. Weekends are similar but the timing is different.The only meal I will typically vary is meal 5. If I am feeling tired, I'll cook sweet peas or split peas instead of the spinach. High in fiber but has other carbs in it as well.
PS: I put hot sauce on everything, eggs, chicken, veggies. I love the taste of it
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