I tend to eat more red meat and potatoes. Toss in a few bananas and that is the only real change in my diet, besides just increasing the portions of what I already eat. OH yeah EFA's, although I don't know if those are considered whole foods.
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My protein protocol is exactly the same every day:
- 11 egg whites, one whole egg in the morning
- 5 ounce Eye of round steak, once a week each: top sirloin, sockeye salmon, shark steak for meal 2 before workout
- 20g whey, 20g egg white albumen protein post workout
- 5 ounce chicken, turkey or duck breast one hour after PWO meal...occassionally white fish or shellfish/shrimp
- one can tuna, 1/4 cup 4% cottage cheese for meal 5
- either 4 ounce red meat or 1/2 cup cottage cheese mixed with 15g egg white albumen powder and psyllium husk
- Once a week I have tofu or other soy-based products like seitan, tempeh or TVP to get some soy protein in. I also use soy milk in my coffee.
Organic yellow corn grits (coarse ground) (my absolute favourite....I know it's high GI and all, but I was raised eating this stuff, I refuse to give it up....TP still hasn't answered me as far as if I'm allowed to have this during carb cycling... )
Large flake slow-cooking oats
Scottish oats (they're a little different from steel-cut, chewier)
Black eyed peas
Green lentils (all underrated sources of protein I feel)
Hard red wheat farina (cream of wheat...occassional PWO meal)
Millet (PWO only)
Cous Cous (PWO)
I tend to stay away from bread and only really eat yams and sweet potatoes occassionally because I feel they are highly unsatisfying compared to a grain that has a better starch to fiber ratio. I love Fiber One, too, but I also feel that it's pretty unsatisfying, so instead it has taken the place of my post-meal dessert, a handful of Fiber One and one M&M after I get my water in post meals,
Be adventurous with grains....it's fun...I always eat my post workout meal as opposed to drinking it, it's much more enjoyable IMO, mixing protein and Splenda into a cooked hot grain.....
As far as veggies go, I really only eat cucumbers, green peppers, spinach, romaine, kale, cauliflower and broccoli as my fibrous veggie sources. More often than not it tends to be raw spinach with an Udo's/Coconut oil/apple cider vinegar/one pack Splenda oil dressing....
Oh, for fat sources:
- 4% cottage cheese
- Udo's ultimate oil blend
- Omega Essential Balance oil blend
- Fish liver oil once a day
- Natural peanut butter
- Whole olives
- Walnut oil occassionally for dressing
- Light Helleman's Mayo (one or two tablespoons a day mixed with Udo's or Omega)
- Occassional garlic/chilli flax oil
- Ground flax seeds, used when making pancakes or to add to cottage cheese at night, I actually kinda enjoy the taste when it's cold/refrigerated
- Heavy whipping cream, used occassionally for coffee in protein/fat meals.
- Whole almonds, no salt
- Whole cashews, no salt
- Occassionally soy nuts
- 8 to 9 liters of water a day.
- 2 cups coffee for meals 1 and 2.
- 12-14 packs of Splenda or stevia a day (I know this isn't the best thing to do)
My diet is pretty simple, I think, nothing overly complicated. Protein shakes only make up for one meal of the day, and I feel there is absolutely no decent substitute for whey post WO, closest you can get really is egg whites.