Quote (Jays @ Mar 11 2015 07:01pm)
right now i'm eating 2 sometimes 3 regular meals per day. my breakfast consists of 3 eggs (~300 cal) with some meat in it (~300 cal) and vegetables. lunch varies from rice (~250-300 cal) to buckwheat (~500 cal) all the time, along with varying meats which i would say are anywhere in the range of 300-600 cal. i usually have a sandwich or a light snack pre-workout, then have a protein shake post-workout with skim milk, fruits and nuts, and thatll be my day. i do occasionally snack throughout the day which is a habit i know i need to kick.
anything i should get rid of/improve in my diet? should i avoid milk and yogurt? should i avoid eating bread as often as possible as well?
also, is it possible for me to accomplish a lean bulk while losing this fat?
Your diet is certainly an easy point to fix and get you back on track for further fat loss.
Try this out:
Meal 1 - 3 whole eggs + 3 egg whites + 1 oz cheese + 1/2 cup green peppers/onions + 1 small apple or orange
Meal 2 - 40g protein shake + 1 cup of oatmeal + 1 tsp peanut butter
Meal 3 - 1 large green salad with 6 oz grilled chicken + 1 tsp olive oil + vinegar
Meal 4 - 1 large chicken breast (approx 6 oz) + 1/2 cup black beans + 1 cup broccoli
Meal 5 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of almonds
It's a lot more meals, but you will feel fuller, longer, and won't have any issues. You can modify this to your preferences, however the general idea is approximately 1,500-1,600 cals on non-workout days, and 2,000 cals on workout days. This meal plan is for NON-WORKOUT days. On workout days, you will increase calories by 400.
To do that, either increase the portion sizes, or add additional items. Such as:
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 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 - 4 oz grilled sirloin steak (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
This adds one additional meal. You could also combine items into larger meals for a total of 3-4 meals instead if you'd like. The bottom line is a clean diet with lower carbs, higher protein, and lower overall calories.