Okay so Ive been lifting for the last few months and been eating clean (on and off). Lately Ive been researching diets lately and was considering CKD but figured maybe I should stay consistent for a while (diet and training) before I take extreme measures. So I follwed the guidelines from http://www.bulknutrition.com/?articleID=30&break=0 and came up with my own diet. I am 19, 5'11", 160 lbs., and guessing somewhere around 15% BF. I calculated my BMR to be 2400 and then took it down to 2000 a day for cutting.
7:00 AM Calories/Protein/Carbohydrates/Fats
1 Cup Oatmeal 300/10/54/6
1 Cup Skim Milk 80/8/11/0
2 Egg Whites 34/8/0/0
1 Serving Fish Oil 10/0/0/1
1 Serving FLax Seed Oil 10/0/0/1
10:00 AM
1/2 Cup Cottage Cheese 120/13/4/5
1 Banana 105/1/30/0
1:00 PM
1 can light Tuna in water 150/32.5/0/1.25
1 Stick Celery 6/0/1/0
1 tbs. Regular Mayo 90/0/0/10
2 slices whole wheat bread 140/4/26/2
1 serving Fish Oil 10/0/0/1
1 Serving Flax Seed Oil 10/0/0/1
3:00 PM Pre Workout
1 Cup Water
1 serving Whey Protein 110/20/3/2.5
1 Peach 38/1/9/0
4:00 PM Workout
5:00 PM Post- Workout
1 Cup Water
1 serving Whey Protein 110/20/3/2.5
1 Plain Bagel 220/7/47/1.5
6:30-7:00 PM
7 oz. Chicken breast 330/62/0/8
1 cup Spinach 7/1/1/0
1 Tomato 33/2/7/0
1 serving Fish Oil 10/0/0/1
1 serving Flax Seed Oil 10/0/0/1
9:30-10:00 PM
1/2 cup Cottage Cheese 120/13/4/5
1/4 cup Walnuts 46/1/1/4.75
Total (in grams): 2099 cals/202.5/201/54.5
Let me know what ya'll think. Ohh and I weight lift 3 days a week and do HIIT on my days off. Thanks for everyone's input!!!!
Jakub
7:00 AM Calories/Protein/Carbohydrates/Fats
1 Cup Oatmeal 300/10/54/6
1 Cup Skim Milk 80/8/11/0
2 Egg Whites 34/8/0/0
1 Serving Fish Oil 10/0/0/1
1 Serving FLax Seed Oil 10/0/0/1
10:00 AM
1/2 Cup Cottage Cheese 120/13/4/5
1 Banana 105/1/30/0
1:00 PM
1 can light Tuna in water 150/32.5/0/1.25
1 Stick Celery 6/0/1/0
1 tbs. Regular Mayo 90/0/0/10
2 slices whole wheat bread 140/4/26/2
1 serving Fish Oil 10/0/0/1
1 Serving Flax Seed Oil 10/0/0/1
3:00 PM Pre Workout
1 Cup Water
1 serving Whey Protein 110/20/3/2.5
1 Peach 38/1/9/0
4:00 PM Workout
5:00 PM Post- Workout
1 Cup Water
1 serving Whey Protein 110/20/3/2.5
1 Plain Bagel 220/7/47/1.5
6:30-7:00 PM
7 oz. Chicken breast 330/62/0/8
1 cup Spinach 7/1/1/0
1 Tomato 33/2/7/0
1 serving Fish Oil 10/0/0/1
1 serving Flax Seed Oil 10/0/0/1
9:30-10:00 PM
1/2 cup Cottage Cheese 120/13/4/5
1/4 cup Walnuts 46/1/1/4.75
Total (in grams): 2099 cals/202.5/201/54.5
Let me know what ya'll think. Ohh and I weight lift 3 days a week and do HIIT on my days off. Thanks for everyone's input!!!!
Jakub
