Thread: gettin lean

post your diet and macro breakdown, and calories.

i havent ever figured out the breakdown before but a typical day is like this .....

i work third shift so my schedule is kind of funny. i usually come home from work and either eat egg whites or chicken breast with salad or vegetable. then i workout followed by protein shake. i usually go to bed shortly after that but usually try to eat something before laying down i.e. cottage cheese and crackers. when i wake up i will usually eat chicken breast with salad or vegetable. my in between meals consist of cottage cheese, apples, tuna, etc. i usually have a protein shake before i go to work also. while at work, i eat apples, pb and crackers, etc.

hopefully im in the ballpark of what i should be doing.....thanks.

well, it would be a bit easier if you could list that in a "meal by meal" format with approximate times, etc.

10:00 a.m. egg whites or chicken breast with salad or vegetable
workout
12:00 p.m. post workout shake with cottage cheese and crackers or apple
5:00 p.m. cottage cheese, apple, tuna, or pb and crackers
7:00 p.m. chicken breast with salad or vegetable
11:00 p.m. protein shake
2:30 a.m. apple and pb and crackers
6:30 a.m. apple and pb and crackers

as you can see by the schedule i dont get much sleep. I usually sleep a few hours in the afternoon and a couple hours at night. i know thats not the best way to do it but i do it this way so i can spend time with my family in the evenings.

so, you eat no carbs pre-workout and no carbs post-workout, then your next meal is not until 5pm?

and what is with all of the pb & crackers? that is no meal.

your protein is way too low and many meals insufficient sources of protein, i.e. pb.

your carb intake is very bad, you need to incorporate some higher quality complex carb into your diet.

you should never go 5 hours in between meals, have an MRP or a protein bar at least.

you only get 3.5 hours of sleep?

am i not getting carbs from the vegetables and fruits?

the reason my next meal is not until 5 is because i am sleeping.

as far as the pb and crackers go i have a "body building co-worker" who eats pb and crackers as a snack. i guess i got that from him.

how can my protein be too low? im having shakes, cottage cheese, chicken, tuna, egg whites, etc.

i will admit my carbs are probably too low. any ideas on that?

not that its a huge difference but i usually get about 5 hours a sleep a day. it is just not all at once. thanks.