Quote (EverNineAfter @ Jan 6 2011 11:47pm)
hey so i have some more questions.
Current diet :
Breakfast - 3/4 cup oatmeal, 3 scrambled eggs, ice water (drink ice water to raise your metabolism)
Meal 2 - 1 can of tuna fish made w/ veggies + mustard/mayo + 1 slice whole grain bread (or half a baked potato or 3/4 cup cooked brown rice)
Meal 3 - Salad with grilled chicken (use 100% extra virgin olive oil and vinegar as the dressing, all veggies and chicken, no croutons or any carb)
Meal 4 - 3 hard boiled eggs + 2 oz cheese + veggies or salad
Meal 5 - 40 gram Protein shake
Meal 6 - 1 cup 2% cottage cheese with mixed nuts and cinnamon
Questions :
could you give me a more specific and detailed diet, i plan to do cardio everday except sundays, and do weight lifting 3 x a week.
so could you give me a diet customized around that, so that im properly fueled after cardio and working out ? and specific things , like some staple examples of what kinds of veggies i could eat at meal times.
- its been brought to my attention that the protein % is quite low, is that true? if so should i incorporate whey protein powder with the other meals as well?
- ive had this pain in my left forearm for a few days now, its the pain that you get when you've bruised a part on your body, but their is no bruise mark. Also it only hurts when i press on it in a certain way do you have any idea what it could be ? it feels like its right under the bone when i press on it.
- i have a water bottle thats 20 oz / 600ml's when its full. is it bad if i drink all of it (20oz) of water in one sitting ? or how much should i be drinking a day, especially after cardio + working out ? in ounces though. and how much is to much to drink at 1 time??
- are juices bad to drink when cutting? i love juice so its something i look forward too D=
- also, whats an example substitute protein shake to use for a meal? could you name the things you put in it ?
- also regarding the diet, i want to cut/ lose weight but i would also like a low % bf , maybe around 8-10 so i get them veins and muscles toned as fuck ! but retain the muscle !
- (no keto diet though!~)
- thanks ! (also in my posts sorry if im repetitive about the questions.
I will allow you to customize your diet around your goals.
1. First 3 meals have carbs and post-workout shake has carbs, after that, NO CARBS.
2. Total calories a day should not exceed your BMR or be under your BMR - you want it right there within 100 cal. (calculate BMR online)
Here is how you will work it:
Meal 1 - 30g lean protein, 30g complex carbs, 10g fats, 1 serving of fruit
Meal 2 - 30g lean protein, 30g complex carbs, 10g fats, 1 serving fruit
Meal 3 - 30g lean protein, 30g complex carbs, 10g fats
PWO shake - 100% whey protein isolate and 25g simple sugars (grape juice is fine)
Meal 4 - 30g lean protein, 10g fats, 1 large serving green veggies
Meal 5 - 30g lean protein, 10g fats, 1 large serving green veggies
Meal 6 - 1 casein protein shake (30g) or 1 cup cottage cheese w/ almonds and cinnamon
lean proteins include - chicken, turkey, tuna, other fish, lean beef, pork loin, lean ham, eggs (these are also a fat!)
fats include - eggs (these are also a protein), peanut butter, nuts, olive oil, vegetable oil, avocados, fish oil, etc.
complex carbs include - whole grains, oats, brown rice, potatoes, sweet potatoes (prefer these over regular potatoes), granola, etc.
left forearm pain sounds like DOMS - just give it a few days of rest.
you need to be drinking at LEAST one gal of water per day...that's 128 oz. You can drink as much as you want in one sitting, but I'd say keep it around 24 oz max.
juice counts as a fruit when cutting...plan accordingly.
lastly....protein shakes =
NOW! 100% whey isolate + water. As a meal replacement, add fruit and peanut butter and some milk or greek yogurt.