Update on Figuring out my maintenance calories before jumping into 1st bulk.

[oilfeildtrash]

Protein from non animal sources is absolutely NOT a waste. All proteins are broken down to individual amino acids, and bi/tri peptides before entering our bloodstream. An amino acid from steak is no different than an amino acid from a bean.

One issue with plant sources of protein is that not all of it ends up being absorbed, as some is bound to fiber, for example. Not a problem if one ears plenty of animal based protein, but a consideration for vegans or those who eat minimal animal/dairy foods.

so basically as long as your eating plenty of animal proteins/products, then eating plant proteins can be used or i guess you can say more bioavailabile?

Good, fats are not the enemy. Neither are carbs.

Vegetables are full of nutrition, essential nutrients that we can't get from meats. Eat a well rounded diet.

Yeah still trying to figure out what a well rounded diet looks like I suppose. Haha that's why I need some examples to see what the gurus are here are eating lol

Do you want to see EXACTLY what I'll be eating?

FUCK YES

 

[oilfeildtrash]

Here's an example of a week...

[ ] SUNDAY

Breakfast:
-Egg and egg white omelette, with chicken sausage and salsa
-2 bananas
-coffee with 2% milk

Intra Workout Shake

First Lunch:
-chicken breast and rice, olive oil and spinach mixed in.

Second Lunch:
-chicken breast and rice, olive oil and spinach mixed in

Dinner:
-cajun seasoned salmon over rice, teriyaki sauce drizzled on top
-seasoned Brussels sprouts coated in oil, baked

Evening Meal:
-nonfat vanilla Greek yogurt with granola mixed in
-real sauerkraut, which is a mix of carrots, red cabbage, and beets
-fistful of mixed salad greens

[ ] MONDAY
similar to Sunday, just a different dinner, which could be a beef and bean chili over rice; or a chicken and teriyaki veggies over rice; could be a roasted chicken with veggies and sweet potatoes.....

[ ] TUESDAY and SATURDAY, non-training days. Lower Cals and carbs, because I use a cycling approach.

Breakfast:
-egg and egg white omelette, with chicken sausage and salsa

First Lunch:
-chicken and veggies, a mix of carrots and butternut squash
-avocado or mixed nuts
-banana, if bulking

Second Lunch:
-Sardines
-carrots and butternut squash
-banana, if bulking

Dinner:
See above for examples

Evening Snack:
-Fat free cottage cheese
-sauerkraut
-fistful of salad greens


[ ] WEDNESDAY, THURSDAY, FRIDAY, early morning training before work

Pre gym Snack:
-2 bananas and coffee with 2% milk

Intra Workout Shake

Post Workout Meal
-Chicken with sweet potatoes and mixed veggies, olive oil added

Lunch 1:
-chicken and rice, with olive oil and spinach added

Lunch 2:
-chicken and rice, with olive oil and spinach added

Dinner:
-see above for examples

Evening snack:
-See examples from above



I also leave a few hundred extra each day, because life happens, and I might want to eat something that's unplanned.

Awsome breakdown. THANK YOU BOTH @TODAY. this Gives me a great reference point. Right now I'm still eating like 75% meat. Lol
so i Will be going back to the drawing board now

chicken breast and rice, olive oil and spinach mixed in.

What portions/amounts of each ingredient in this meal? How much chicken, rice ,oil and spinach?

Sardines

 

[oilfeildtrash]

I'm glad you answered. I didn't feel like reading a post that felt as long as "war and peace".

I honestly don't blame you. It's so hard to keep it short and sweet.

 

[TODAY]

What portions/amounts of each ingredient in this meal? How much chicken, rice ,oil and spinach?

However much fits your macros.

 

[CJ]

Awsome breakdown. THANK YOU BOTH @TODAY. this Gives me a great reference point. Right now I'm still eating like 75% meat. Lol
so i Will be going back to the drawing board now

I eat about 10 servings of fruits and veggies each day.

What portions/amounts of each ingredient in this meal? How much chicken, rice ,oil and spinach?

-6 ounces of chicken, weighed raw
-2 servings of rice(90 g weighed dry). I'll add more if I need to bump Cals
-2 teaspoons of olive oil (I use 1/4 cup of olive oil when I batch cook 6 of these meals)
-100 grams of spinach, which is about 1.25 servings

 

[oilfeildtrash]

I eat about 10 servings of fruits and veggies each day.

-6 ounces of chicken, weighed raw
-2 servings of rice(90 g weighed dry). I'll add more if I need to bump Cals
-2 teaspoons of olive oil (I use 1/4 cup of olive oil when I batch cook 6 of these meals)
-100 grams of spinach, which is about 1.25 servings

Awsome thank you! Think I'm gonna steal this recipe lol

 

[CJ]

Awsome thank you! Think I'm gonna steal this recipe lol

Also, I cook the rice in low sodium beef broth, for extra flavor.

Here's the macros....