Quote:
Originally Posted by beachkid
Hi Canon -
I eat 1 peice of whole wheat toast in the morning 1 tsp butter and 1 tblspn whole fruit jelly, 3 eggs scrambled, and coffee with sweetner. Then I try to eat a snack of fruit source bar or trail mix around 11 but not always consistent with that. Then for lunch I try to eat a healthy sandwich from subway or similar sometimes el Pollo chicken. Then I try and have a snack in the afternoon like a protein bar. Dinner I'll have a salad generally or just a protein shake.
Any suggestions appreciated.
Thanks!
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welcome to the dungeon beachkid,
actually your overall protein intake looks fairly low, i would increase your eggs to like 6-7 whites and 2 whole , cut out the fruits or at least only in the morning meal, simple carbs are something you only want post workout for the insulin spike and shuttling of nutrients into your system, but other than that time of the day, no more snacks of fruit,
more meals of complex carbs and protein, say around 4-5 meals a day or even 6 meals ,
i would ditch the protein bars, and go with like some beef jerky?
dinner needs to have real foods, attached is a list of protein and carbs that you can choose from,
protein and complex carbs in each meal, post workout a banana and a whey protein shake,
1 hour after your post workout shake, eat a regular meal complex carbs,protein and some veggies,
before bed a slow digesting protein, such as cottage cheese or even a casien protein shake would be ideal..
Protein:
Fish.
Cottage cheese preferably before bed time as a snack.
Egg whole & Egg Whites
Boneless/Skinless Chicken breast.
Boneless/Skinless Turkey breast.
Lean Ground Beef
Pork Tenderloins
Milk protein isolate, whey, and
soy protein.
Carbohydrates:
Sweet potatoes, Russet Potatoes.
Oat meal, oat bran.
Bran cereal.
Brown/White Rice.
Beans.
Vegetables.
Fat:
Omega 3 capsules.
Flax seed oil.
Primrose oil.
Borage oil.
Olive oil.
Water
