ok, i'm sure some of my questions can be found if i searched really hard. however, i find that i'm so new to this that when i find a post that i have a question about things are mentioned that i don't understand so i search on that and then find something new i don't understand and then i search on that and so on to the point where when i start looking for info on how to train abs i end up learning about peanut butter cus i keep reading and reading. my calories were about 1750 before and was informed i should increase them. quick notes:
155lbs - 160lbs
bf10%
bmr: approx 1800 - calculated this through some website
caloric exp: 2880 on workout days - 2 on/one off/2 on/2 off - doing the gopro workouts
previous diet is in journal if curious - look for loki
protein/carb/fat/calories
meal 1 (8am)
1 can tuna 32/0/1/180
1/3 cup oatmeal 5/27/3/150
two egg whites 7/0/0/32
1 tbl spoon picante 0/0/0/5
p/c/f/cal
44/27/4/367
meal 2 (11am)
4 oz lean ground beef - or chicken/fish 27/0/4/130
1/8 cup of brown rice 2.5/15/0/65
1/3 can of bush beans 7/20/0/110
p/c/f/cal
37/35/4/305
meal 3 (2pm)
1 can tuna 32/0/1/180
1/3 cup oatmeal 5/27/3/150
two egg whites 7/0/0/32
1/2 avocado 2/7/15/160
p/c/f/cal
46/34/19/527
meal 4 - (5pm preworkout (i leave work about the time i need to eat this meal so i do something i can eat and drive with))
whey w/warm water 23/3/1.5/110 (disolves easier)
1 med green apple 0/21/1/80
p/c/f/cal
23/24/3/190
w/o (6pm)
meal 5 - (7:30pm to 8pm post workout)
2 scoops whey w/water 46/6/3/220
2/3 cup oatmeal 10/54/6/300
2 table spoons of heavy whipping cream 1/1/10/100
2 tablespoons natural (arrowhead mills) peanut butter 9/6/15/200
p/c/f/cal
66/69/34/820
meal 6 (10pm (i go to bed a little before 11pm and wake up at 7am or so)
4 oz lean ground beef - or chicken/fish 27/0/4/130
1/8 cup of brown rice 2.5/15/0/65
1/3 can of bush beans 7/20/0/110
p/c/f/cal
37/35/4/305
p/c/f/cal
253/224/68/2624
so i guess some questions i have are:
1. is this diet ok p/c/f/cal when trying to cut based on my bmr, weight, etc...? i just added food but think i should remove some stuff to knock down the calories to about 2400. i dunno, i'm new to this and not really sure where to look for a target amount with my body weight and bf%.
2. is meal 4 ok for preworkout? i eat this as i'm leaving work. my work shedule will change to where i can workout in the morning as opposed to night so my meal placements are subject to change after next week. right now this is just convenient but i can change it.
3. is meal 5 ok for post workout? damn that's almost half of what i was eating a day p/c/f/cal wise before i changed my diet. is this too much? should i split this meal into two meals? i like this meal and i'm still friggin hungry afterwards.
4. what the hell is that clear stuff in the nat pb? i couldn't mix it with the pb. too thick so i removed it, refridged it and didn't touch it for like 3 weeks cus it was so dry to eat by itself, until i decided to try mixing it with whey/water/hw cream/oat meal and damn it tastes good. am i using too much pb?
5. sweet potatoes make me ill. think i just ate too many plain. need to find some good recipes. is it ok to just stick with brown rice, oats, beans and apples?
6. meal 1 and 3 i take 1 can of tuna, 1/3 cup of oats, 2 egg whites, sometime onions, mix it all up and fry on skillet with pam. damn it tastes good. thanks prince! on meal 3 i have half an avocado. is that ok?
7. what should i move around? remove? add? my workout schedule will be the same, w/o in the evening, until the week after next. then i'll be working out in the morning around 9am with my meals starting at 8am.
9. instead of eating 1/4 cup of rice or 1/2 can of beans i've been eating 1/8 and 1/3 can of beans. mixing rice and beans tastes good. is that ok?
10. also this is what i eat on w/o days. can i eat the same thing on off days? or would that be too much? also, i'm still rather hungry after eating. i start getting hungry again about an hour or so later. even on off days. is this normal?
11. i'm not much of a veggie guy when it comes to greens other than when i stuff ground beef in bell peppers with my meals. am i lacking too much in that aspect of my meals, veggie wise?
Posted by: loki
btw i did read that to cut you should:
Cut - 10-13 cals per lb of bodyweight
is this regardless to your bf%? if not then i guess i should be around 2000 but when i was at 1800 i was pretty hungry and even now at 2600 i'm still hungry i've only been on this diet for 3 days. the avocado, extra 1/3 cup of oatmeal and pb has brought up my calories so i'm assuming that's why i'm still hungry. i know this is long...i'll buy someone some donuts if they can answer this.
i've only been on this diet for 3 days. the avocado, extra 1/3 cup of oatmeal and pb has brought up my calories so i'm assuming that's why i'm still hungry. i know this is long...i'll buy someone some donuts if they can answer this.