well to answer your question this was the diet i followed pretty much every day...
Breakfast @ 730 am -
.5 cups oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
1 cup egg beaters (120 cals, 0 fat, 4 carb, 24 protein)
Total: 270 cals, 3 fat, 31 carb, 29 protein)
Snack @ 10 am -
1.5 scoop ON (165 cals, 2 fat, 3 carb, 35 protein)
1 cup fat free milk (80 cals, 0 fat, 12 carb, 8 protein)
Total: 245 cals, 2 fat, 15 carb, 43 protein)
Lunch (pre-workout) @ 1230 pm -
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
2 cup broccoli (75 cals, 0 fat, 15 carb, 6 protein)
.5 cup oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
Total: 385 cals, 4 fat, 42 carb, 38 protein)
Workout usually at 130 or 2 pm
Post workout @ 230 or 3pm -
1 cup grape juice (170 cals, 0 fat, 40 carb, 0 protein) or equivelent of Gatorade powder
1tsp creatine
1 scoop ON (110 cals, 2 fat, 3 carb, 23 protein)
2 cups fat free milk (160, 0 fat, 24 carbs, 16 protein)
total: 440 cals, 2 fat, 67 carbs, 39 protein
Post workout meal (Dinner) @ 430-
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
.5 cup oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
Total: 310 cals, 4 fat, 27 carb, 32 protein
Snack @ 7pm -
1 oz mixed nuts (170 cals, 15g fat, 5 g carb, 6 protein)
1.5 cup broccoli (50 cals, 0 fat, 10 carb, 4 protein)
Total: 220 cals, 15 fat, 15 carb, 10 protein
Before bed (usually 10pm)
.5
cup cottage cheese (100 cals, 3 fat, 4 carb, 14 protein)
1 TBS PB (100 cals, 8 fat, 3.5 carb, 3.5 protein)
Total: 200 cals, 11 fat, 7.5 carb, 17.5 protein
this gives me a total of
2080 calories, 40g fat, 210 carbs, (185 if you take out fiber), and 209g protein, a 43%protein, 39% carb, 19% fat ratio...
However after a little while i started incorperating(sp?) 100%whole wheat bread and tuna instead of
chicken breasts and oatmeal. Lately ive been eating 2 slices of bread with a chicken breast for lunch (the bread is 100cals per slice with 19g carbs/slice and 3g fiber w/ 4 grams protein) instead of the oatmeal and chicken, and I have been eating tuna in place of some of the chicken breasts.. I still however end up with a nice 40/40/20 breakdown by the end of the day
:
I always thought i would hate tuna and then i tried it...and viola!!! Tuna sandwiches are friggin good! lol.
So thats pretty much what my diet was like every day. I did have a cheat day once a week (as i still do) where i eat anything i want but i still try to keep the protein at least to the 1g/lb of bodyweight. Carbs get pretty high around 300 lol.
Workout i followed a 4 day split
chest/tri
back/bi
off
legs
shoulders/traps
and i did cardio at least 3x per week, sometimes after lifting also which for me didnt seem to have any negative impact. I always did low HR (131 is optimum for me) for around 30min.
And thats pretty much how its been going...
You asked those questions and im wondering if they were out of curiosity that i did a good job...or that i could have done better lol. I dropped pretty much around 22lbs in that time.
BTW im 5'9 and i started at 180lbs (guessing 17-18%BF) and now im down to about 155 (guessing 13%BF) so whatcha guys think?
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