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Im about 5-10 150lbs, work out 4 days a week m/t, off wed, th/f, off sat/sun. I workout for about an hour each day, im in the marines, so i have to do cardio at least 3 mornings a week for around 45 min to an hour. Been around 2300 cals for a while, and am making some gains, but I want to step it up a notch or two.
Breakfast :
1 cup (96g) oat bran
1 cup egg beaters (omelet w/ 1 slice ff cheese, 120g mushrooms, 1 cup spinach)
3 fish oil capsules
415 cals 75g carbs 49g protein 10g fat
Mid Morning/Pre Workout
Homemade protein bar
303 cals 40g carbs 33g protein 10g fat
PWO
shake
322 cals 46g carbs 29g protein 4.5g fat
PWO Meal
Turkey Burger on Ezekial Bun w/ ff mayo
3 fish oil capsules
362 cals 42g carbs 40g protein 7g fat
Dinner
140g Chicken Breast (raw measure)
300g Mixed veggies
75g (dry) Brown Basmati Rice
503 cals 73g carbs 42g protein 4g fat
Snack
Salad
100g chicken breast (raw measure)
195 cals 15g carbs 30g protein 2g fat
Pre Bed Meal
Protein Pudding (1.5 cups cottage cheese blended with 1 package sf jello, and chilled)
1 tbsp natty pb
330 cals 12g carbs 44g protein 11g fat
Totals
2460 cals 301g carbs 267g protein 48g fat
Now most of this is not counting fiber carbs... and the oat bran debate also is screwing up my macros...
So what do you guys think?
Breakfast :
1 cup (96g) oat bran
1 cup egg beaters (omelet w/ 1 slice ff cheese, 120g mushrooms, 1 cup spinach)
3 fish oil capsules
415 cals 75g carbs 49g protein 10g fat
Mid Morning/Pre Workout
Homemade protein bar
303 cals 40g carbs 33g protein 10g fat
PWO
shake
322 cals 46g carbs 29g protein 4.5g fat
PWO Meal
Turkey Burger on Ezekial Bun w/ ff mayo
3 fish oil capsules
362 cals 42g carbs 40g protein 7g fat
Dinner
140g Chicken Breast (raw measure)
300g Mixed veggies
75g (dry) Brown Basmati Rice
503 cals 73g carbs 42g protein 4g fat
Snack
Salad
100g chicken breast (raw measure)
195 cals 15g carbs 30g protein 2g fat
Pre Bed Meal
Protein Pudding (1.5 cups cottage cheese blended with 1 package sf jello, and chilled)
1 tbsp natty pb
330 cals 12g carbs 44g protein 11g fat
Totals
2460 cals 301g carbs 267g protein 48g fat
Now most of this is not counting fiber carbs... and the oat bran debate also is screwing up my macros...
So what do you guys think?