I was going to post a new thread but figured i'd bring this one up from the grave instead. I've been dieting pretty hardcore lately and hitting the gym as much as I possibly can.
Here's a few things that i'm going off of for meals. I'm not big by any means but just looking to gain lean muscle. I've been at the diet for a week and have lost 8 lbs. With my height i'll probably be around 135lbs.
First off, I'm addicted to fast food, meat and potato's like a crackhead w/ crack (seriously) see my BBQ thread. But it's time for change, i'm challenging myself to stick with this as long as I possibly can. Thus far i've gained SO MUCH energy it's ridiculous! I feel amazing, like an 18 year old again.
Here's a start for those that are trying the same thing, I will try and get some pictures up so people can actually see the transformation.
Training Day Menu
Meal 1: 8 a.m.
8 egg whites
11⁄4 cups oatmeal (dry measure) or 11⁄2 raisin bagels
8 oz. orange juice or 1 cup mixed fruit
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat
Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato*
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
Whey protein shake (2 scoops)
6-8 rice cakes*
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat
Meal 4 (postworkout): 3 p.m.
8 oz. turkey breast
2-3 cups cooked pasta or white rice*
1 whole-grain roll^
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat
Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
1 piece fruit^
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat
Meal 6: 9 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
DAILY TOTALS: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat
* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
^ Optional. If you start the plan and find you’re adding bodyfat, drop this menu item.
Non-Training Day Menu
Meal 1: 8 a.m.
10 egg whites
2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat
Meal 2: 11 a.m.
8 oz. chicken breast
1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
Whey protein shake (2 scoops)
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
Meal 4: 3 p.m.
8 oz. turkey breast
1 cup brown rice
2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat
Meal 5: 6 p.m.
8 oz. ground beef (95% lean)
1 slice low-fat cheese
2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat
Meal 6: 9 p.m.
8 oz. chicken breast
Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat
DAILY TOTALS: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat
Some things to remember at the grocery store,
Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Turkey and other lean meats
Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries
If you plan on eating beef stick with ROUND! it has far less calories and more protein per oz than any other cut of beef. Try bison, venison, elk as well these are great alternatives to the regular ol' chicken/fish constantly.
Obviously the fresher the better, grass fed beef and as much local produce as you can get your hands on.
I also plan on coming up with some fruit smoothies for breakfast, try and stay away from high sugar fruits like bananas, tangerines, cherrys, grades, pomegranates, mango's and figs.
Lower sugar fruits are things like raspberries, strawberries, blackberries and blueberries. Melons are also fairly low in sugar.
