[axs377]

Well I just started back in the gym after 3 solid months off. Prior to that I was on and off for several months due to work, injuries, etc. I used to be really into lifting during college and my first year or two into the work world, but things fizzled out for a while. Anyways I'm ready to get back into it. I plan on lifting 4x a week due to my schedule. Anyways I'm posting a sample day's diet and asking for any suggestions as diet has always been my weak area. My goal for now is to slowly drop some fat and start working on a muscle base. My current stats are 6', 232lbs, 20%bf.

meal 1: Oatmeal, banana, 40g protein shake

meal 2: 40g protein shake w/ water

meal 3: chicken (42g of protein worth), brown rice, veggies

meal 4: Pre-workout (not sure what to eat)

wokout

Meal 5: protein powder, banana, milk blended together

Meal 6: dinner - lean meat, and small amount of carbs

meal 7: Protein shake or yogurt, cottage cheese, any suggestions?


I know it's not the greatest, but its very do-able even with my crazy schedule. Thanks for any advice.

[mr_bhana]

pre workout i would go for a cup of oatmeal and a shake, screw the shae in the morning and replace it with egg whites, get in some simple carbs after your workout, i would say 60grams and have a ahuge meal straight after you get home, b4 bed casein

[KM]

Get some simple carbs after your workout. Fruit is good for that.

In the morning have some oats or eggs.

Casein before bed, if not then just your shake.

^Agree with mr_bhana basically lol. Just try to add as much whole food as possible.

[justlift32]

the other guys hit alot of good points.

heres a few more:
1) IMO, scrap the banana in the morning. The other guys were correct in that egg whites are great in the morning because of there protein and aminos. Eat some oatmeal.

2) Try to eat as few shakes as possible. If at all possible, make meal 2 a whole food meal. For example, some tuna and a slow digesting carb.

3) Preworkout definitely should be a slow digesting carb, brown rice, oats, etc.

4) although it is a cut diet, you also need some healthy fats. 20% of your total caloric intake should be healthy fats. make sure you get them.

Just for further advice, maybe read up on the sticky in the Nutrition section by Layne Norton. It is a great article for anyone that is currently cutting.

[grunts]

For alot of calories quick eat a few cubes of cheese. About 100 calories, with 7-10 grams of protien.

[Freak]

Originally Posted by KM

Get some simple carbs after your workout. Fruit is good for that.

In the morning have some oats or eggs.

Casein before bed, if not then just your shake.

^Agree with mr_bhana basically lol. Just try to add as much whole food as possible.

I don't agree that fruit (fructose) is good for post -wo. Go with dextrose, white bread, or white rice.

[ZiR RED]

Originally Posted by Freak

I don't agree that fruit (fructose) is good for post -wo. Go with dextrose, white bread, or white rice.

I disagree. A little fructose from fruits will help restore liver glycogen. About 90 grams of glycogen can be stored in the liver, and much is released during exercise, so a drink containing 20 or so grams of fructose would be beneficial.

On the other hand, I must digress, the liver is very effective at story any form of carbohydrate as glycogen, and fructose, being low glycemic, would slow down the insulin spike and hinder anabolism.

So the benefits to draw backs even out.

Br