CRASHMAN said:
Breakfast:
1/2 cup Oatmeal (cals: 150, protein: 8?)
3 whole Eggs (cals: 240, protein: 21)
Milk (cals: 120, protein: 12)(thats what my milk carton says for 1 cup)
Multivitamin
Glucosamine
.....i cant eat anymore lol and hate egg whites nor do i have enough $$ to go through a box every 2 days but i do buy the healthy omega-3 eggs
0.5 cups oats has 5g protein.
3 whole eggs is too much fat in this meal - instead have 1 or 2 whole eggs.
Add some cottage cheese for some more protein if you can't use egg whites.
Is the milk SKIM?? If not - swap to skim.
Pre-workout:
No-explode - 72cals
?? You take 2 doses of this?? Why? You do not need that much...
Midmorning: POST WORTKOUT
Protein/glutamine shake (protein: 40gs, cals: 200)
Piece of fruit apple, orange, or pear (60cals)
1cap (serving is 3 a day) flax/fish/borage oil supplement -13cals
Almonds - 8 protein ,150 cals
Dump the almonds PWO - you DO NOT want fat in this meal.
Take out the oil too... And you should have got just fish oil - the rest is not needed.
Swap the fruit to a banana - those fruits are too high in fructose and fibre.
Increase carbs in this meal eg: skim milk, dextrose, thinly rolled oats.
lunch:
Salmon, chicken, or turkey (protein: 40gs, cals: around 400)
Brown rice (150cals, protein?)
1cap (serving is 3 a day) flax/fish/borage oil supplement 13cals
Add vegetables - eg: 1 or 2 cups of green things
150 cals worth of brown rice has ~3g protein (~0.75 cups)
If you have chicken or turkey you will need to add more fats eg: 1 tbs olive oil
Once again - dump the oil supplement and get PURE fish oils.. Then take 6-8g a day of these.
Midafternoon:
Protein/glutamine shake (protein: 40gs, cals: 200)
Piece of fruit apple, orange, or pear (60cals)
1cap (serving is 3 a day) flax/fish/borage oil supplement 13 cals
Maybe 150 cals of almonds
Have the almonds....
Otherwise this is fine.
Dinner:
Chicken, ground turkey (protein: 40gs, cals: 400) + cooked in extra virgin olive oil 1T 100cals
Broccoli (120: cals, protein 10g)
1cap (serving is 3 a day) flax/fish/borage oil supplement 13 cals
This is good (although 1 tbs oil is ~135 cals).
Same info re the oil supplement...
Late night:
Shake (protein: 22gs, cals: 120)
1 California Avocado (177cals, protein??)
Multivitamin
You realise that 1 whole avocado is ~200g... which is ~320 cals and 14.5g carbs, 31g fat and 6g protein... You really don't need all of that fat in this one meal.
Take ~100g of avocado and add it to your lunch (with some vegetables!!!) then use those almonds from your PWO shake here instead... 15-20g of fat is fine.
Also - the shake (if it is whey) is a poor option - it is too rapidly digested... Things like cottage cheese (or a casein shake), low-fat hard cheese, eggs, lean meats etc are all better choices.
