I've been sticking to this diet for the last 3 or 4 weeks and it seems to be working good. I'm up in weight and things are looking up as long as I stick to it. Please help me adjust and tweak it as you see necessary.
Bodytype:
5'8"
203 lbs
12-14% bf
Meso/endo
On workout days:
Meal 1:
3 whole eggs, 3 egg whites
a handfull of shredded fat-free cheddar cheese
whole wheat bagel
24oz milk
3 slices of turkey bacon
10 fish oil caps
Meal 2:
2 tuna cans on 2 whole wheat sub sandwich buns
banana peppers
5 fish oil caps
Meal 3 pre-wo:
1 cup oatmeal
75g whey
75g WMS
5g CEE
Meal 4 post-wo:
same as meal 3
Meal 5:
1/2 lb -3/4lb lean ground beef
large white potatoe
32oz milk
10fish oil caps
Meal 6:
2 roast beef sandwiches on whole wheat bread
24oz milk
5 fish oil caps
Meal 7:
1 tub of cottage cheese
2 handfulls of Kashi Cinnamon Harvest whole wheat cereal
10 fish oil caps
On non workout days I don't take in the WMS or oatmeal with my whey. Other than that, everything is the same. Occasionaly I will substitute the ground beef meal with something like Mahi-mahi, or Amberjack fish and brown rice. I take in flax oil to make up for the loss in fat of that meal.
Bodytype:
5'8"
203 lbs
12-14% bf
Meso/endo
On workout days:
Meal 1:
3 whole eggs, 3 egg whites
a handfull of shredded fat-free cheddar cheese
whole wheat bagel
24oz milk
3 slices of turkey bacon
10 fish oil caps
Meal 2:
2 tuna cans on 2 whole wheat sub sandwich buns
banana peppers
5 fish oil caps
Meal 3 pre-wo:
1 cup oatmeal
75g whey
75g WMS
5g CEE
Meal 4 post-wo:
same as meal 3
Meal 5:
1/2 lb -3/4lb lean ground beef
large white potatoe
32oz milk
10fish oil caps
Meal 6:
2 roast beef sandwiches on whole wheat bread
24oz milk
5 fish oil caps
Meal 7:
1 tub of cottage cheese
2 handfulls of Kashi Cinnamon Harvest whole wheat cereal
10 fish oil caps
On non workout days I don't take in the WMS or oatmeal with my whey. Other than that, everything is the same. Occasionaly I will substitute the ground beef meal with something like Mahi-mahi, or Amberjack fish and brown rice. I take in flax oil to make up for the loss in fat of that meal.