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2004/04/13, 02:17 PM
Okay, I wanted to avoid this... But I am struggling a lot in gains now and its driving me nuts. I have been dropping weight and my lifts have stagnated.
Here is my diet and I follow it pretty closely:
Breakfast - 2 Whole Eggs, 1 Cup of Whole Oats /w tablespoon of honey, 1 slice of 100% grain bread w/ 2-3 tbs peanut butter
Snack - Cup of 1% Cottage Cheese, Banana
Lunch - Tuna w/ 3-4 tbs of salsa on 2 slices of 100% whole grain bread
Snack - 1 cup of oats, 1 Egg white+ 1 Whole egg w/Salad
Dinner - 6oz Chicken Breast, 1 cup of mixed veggies, 4-5 perogies
OR
- 6oz Chicken Breast, Pasta (about a plate full), 4-5 tbs of pasta sauce
Afterwork out snack - 1 cup of cottage cheese 2% (its all I can get at the market)
Pre-Bed snack - Whey Shake
Each meal is spaced about 2 to 3 hours apart. I would give or take an additional 200-300 calories a day (Sometimes I snack more and sometimes I miss my pre-bed snack). Am I eatting enough? Too much? Any advice is welcome.
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/04/13, 03:37 PM
More egg whites at breakfast (dude, I eat 1 egg and 5-6 whites and 3 oz lean turkey and i am cutting weight)
More vegetables in general.
How much tuna?
More protein at snck time.
What are you at weight wise right now?
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If you fall down seven times, get up eight.
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2004/04/13, 04:22 PM
Currently I am sitting at about 163lbs and I am pretty lean. I eat 1 can of tuna (120g) with my sandwich.
The extra egg whites I can easily do... Do you have any tips on seperating the egg yolks though? I find this part kind of annoying, which is one of the reasons I avoid doing it.
What else could I do for extra protien? Should I maybe add whey to my Oats? Or maybe some nuts?
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/04/14, 09:55 AM
Well I decided to drop the peanut butter on bread in the morning and added peanut butter on celery instead. Added some mini-carrots to much lunch for more veggies as well.
I threw in a couple more egg whites in the morning and added whey to my oats (2nd snack) for an increase in protien intake.
To be honest my diet usually falls to pieces (I eat whatever I can get my hands on) after Saturday afternoon, but I pick it up again the next morning.
When you say a baseline of 2300 calories, is that what I require to exsist? Or what I should take in to keep from losing anymore weight?
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- Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/04/14, 09:11 AM
Yes, when i don't feel like fooling with the eggs i stir isopure into my oats afetr they have cooled a little.
Crack the egg open and pass the yolk from shell half to shell half, the white will fall into the bowl/pan. Or switch to eggbeaters, though it costs more. Once you get it down, it isn;t soo annoying.
Nuts are a good addition for the healthy fats and nutrients they contain, but tey don't add much protein. Cottage cheese is a fast protein source. OOps, i see you already eat that...
Protein shakes are fast and easy, the cost to me is outweighed by the convenience and knowing that I will have a shake before I eat something i SHOUDLN'T OR NOT EAT BECAUSE i AM BEING LAZY.I hate caps lock!!!!! Sorry.
At 163 i would put you at a starting caloric intake of 2,280 baseline, add some for activity and gaining.
Depending on how lean you are, you may want to try having a cheat meal once a wek. Nothing too crazy, but an influx of calories may switch it up and break your plateau.
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If you fall down seven times, get up eight.
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