Why I Should Log, Part 2
Current Diet and macros: 3000kcals, 9 proteins, 2 dairies, 2 fruits, 3 vegetables, 1 fats, 3 carbs, two 46g protein shakes
Sample Diet plan for 1 week (haven't perfected it yet, so there will be mistakes, school keeps me busy, lol)
Day 1:
Breakfast: 1 cup Oatmeal, 8oz Fat Free Milk, 1/2oz Raisins
Snack: 1 oz low fat cheese with 6 whole wheat crackers
Lunch: Turkey Breast Sandwich ( 12 oz fat free turkey breast, 2 slices whole wheat bread, 1 leaf lettuce, 2 slices tomato)
Dinner: 12oz beef burger patty, 3 oz low fat melted cheese, 1 medium baked potato, 4 cups spinach leaves with cucumber and tomatoes, ? cup fresh berries
Day 2:
Breakfast: 1 whole wheat bagel, 4 eggs, 8 oz cottage cheese (1%), 1 medium sized orange
Snack: 4 tablespoons hummus with carrot sticks, 1 oz turkey jerky
Lunch: 1 grilled chicken burrito, 2 cups gazpacho
Dinner: 12oz halibut, 1 medium artichoke, 1 cup berries, 1 medium nectarine
Day 3:
Breakfast: Pear and Granola muffin, 8 oz nonfat yogurt, 1 cup sliced strawberries
Snack: 1 oz almonds, 1 oz dry roasted sodium free peanuts
Lunch: 12oz tuna salad on whole wheat tortilla, ? cup sprouts and diced tomatoes, 1 medium peach
Dinner: 12oz chicken breast, 2 cups mushrooms, zucchini, and onion saute, 9 oz grated parmesan cheese, 1 cup brown rice
Day 4:
Breakfast: mushroom omelet, 1 cup sliced strawberries, 12oz cottage cheese (1%)
Snack: 8oz nonfat fruit flavored yogurt
Lunch: Turkey Breast Sandwich ( 12 oz fat free turkey breast, 2 slices whole wheat bread, 1 leaf lettuce, 2 slices tomato)
Dinner: 12oz salmon, 1 cup asparagus, 1 medium baked potato, 4 cups salad greens
Day 5:
Breakfast: 2 whole wheat waffles, ? medium banana, 4tbsp low sugar maple syrup, 8 oz skim milk
Snack: 2 oz soy nuts, 2 oz turkey jerky
Lunch: 1 chicken pita, 1 cup grapes
Dinner: 12oz grilled ahi tuna salad, 4tbsp lime-soy vinaigrette, 1 whole grain roll
Day 6:
Breakfast: 6 eggs, 8 oz cottage cheese, 6 oz fresh squeezed orange juice, 1 whole wheat bagel
Snack: 8oz nonfat fruit flavored yogurt, 1tbsp peanut butter with celery sticks
Lunch: white bean and tuna salad
Dinner: 12oz Italian meatloaf, 1 medium baked potato, 4 cups spinach and romaine sauce, 3 oz cubed mozzarella cheese
Day 7:
Breakfast: 3 pancakes (3.6 oz), 4 tbsp low sugar maple syrup, 1 cup blueberries, 8 oz fat free milk
Snack: 1 oz low fat cheese, 6 whole wheat crackers, 1 sourdough pretzel
Lunch: chicken Caesar salad, 1 cup sliced strawberries
Dinner: 12 oz filet mignon, 4tbsp pear and peppercorn sauce, 1 cup baby Portobello mushrooms, 1 cup brown rice
--doesn't include shakes and bars, etc
Current Daily water intake: 145 ounces
Short Term Goal: 175-180 pounds at 8% bodyfat
Long Term Goal: 225 pounds with 6% bodyfat
Supplement history: NO/Creatine products: mt Cell-tech, bsn cell mass, universal storm, universal shock thereapy, bsn no xplode, body fortress pure creatine mono, primaforce bulk cee powder, universal animal pump; glutamine: body fortress 100% unflavored; protein products: mt nitro tech, bsn syntha 6, universal real gains; other muscle gaining products: universal animal m stak; health:animal pak, isotonix multivitamin and opc; universal torrent [cherry berry blast]
Current / Progress Photos:
**have lots more**
Can you post "before" and "after" photos?: yes