Quote (GameBox @ Dec 6 2013 04:23am)
Hello Raynor
Do you know of any snacks i could eat during the day? I don't care if i put on some weight because of it, but i don't want it to be unhealthy.. which is the problem i have now, i eat to much candy and drink waaaay to much soda.. seems like i eat/drink when i'm bored or something..
Currently training 3 times per week, no cardio but squats/deadlift, which seems to have an effect on my cardio.
06.30: Taking a protein shake
11.00: eating 2-3 slices of bread
17.00: eating dinner (whatever is served at home)
22.00: eating 2-3 slices of bread
as you see, i don't really got my meal plan really well set up
i don't have any goals, but to look well trained and getting stronger
oh, and i'm using crea-bolic and taking some multi-vitamine pills,
don't know exactly what's in them atm here is the label:
http://i.imgur.com/P1DcOm5.pngHey there.
As far as a meal plan goes refer here:
Workout Days:
2,500 cals (approx)
Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =
Non-Workout Days:
2,000 cals (approx)
Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts
As far as snacks go...
Hard Boiled Eggs, Beef/Turkey jerky, Cheese sticks, nuts, raw fruits/veggies, protein bars, protein shakes, or Tuna are all good snack selections that will also keep your carbs low and protein high.