Upgraded diet

ripped_one

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Took you guys advice and upgraded my diet a while back. Figured I should post it up.

630am: 6 egg whites, 1 cup oats, 1/4 cup nuts, banana
10am: 6-8oz fish/pork/chicken, 1/2 cup brown rice, 1 cup raw veggies
1pm: repeat
4pm: repeat
530pm: 3 scoops xtend with 25-30oz water during workout
7pm: 6-8oz meat (beef when possible), 50-100gm carb source, veggies
930pm: 2 scoops bsn syntha-6 before bed.

I make all of my meals on Sunday and take 3 of them to work every day. Saturday and Sunday are pretty busy so sometimes still do a shake instead of a meal, but id say 85-90% of my calories are from whole foods now. Total calories are around 3000-3200 by my math. I'll throw in some extra nuts or natty pb if I'm starving which can bump it up to 3500 or so on a big day.

And believe it or not I can make 15 of the meat/rice/veggie meals for 25-30 bucks total. Just have to hit the meat market at the right time.
 

PillarofBalance

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This is much better. Only thing I might say is meal one needs more egg whites. That's only 24g protein.
 

jennerrator

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he's getting some protein from the other foods in that meal, so unless he is looking at getting 60g or something, shouldn't be a concern really

at least 5-7g from the oats
at least 5g from nuts
 

ripped_one

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I'm actually using egg whites from a bottle. Comes out to 30gm of protein for just the eggs and like Jenner says, another 10 from the nuts and oats. I shoot for a solid 40-50gm of protein per meal. Total is over 250 but usually less than 300gm per day.

I think I need a good 6 months with it to figure it out but 3000-3500 seems to be the magic number right now for what I'm doing.

I'll need help dialing it in come January for sure. I want to get peeled to the point I don't look right anymore. :)
 

ripped_one

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Oh yea, weight is 198-199 in the morning, 201-202 at night. Still lean!
 

PillarofBalance

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he's getting some protein from the other foods in that meal, so unless he is looking at getting 60g or something, shouldn't be a concern really

at least 5-7g from the oats
at least 5g from nuts

Gotcha... I never look at things like that (which is why I don't write diets lol). I would look to nuts for fat and oats for carbs and sort of disregard the rest.
 
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