coldseed
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Long time lurker...
Hello all. This year I really wanted to put as much effort that I do into my training into my nutrition. I am always reading and trying to learn as much as I can, but I just can't seem to nail down my macros and just exactly what I should be eating.
I am trying to build some lean muscle. I am 5.11 and I currently weigh 170lbs. I just got a scale that measures BF% (I have read not to put too much faith into these...) and it says I am at 18%.
I have a very active job Monday - Friday so I'm sure I am burning a lot of calories. I am always moving, carrying stuff etc...
I am a UPS Package Car Driver. I usually work about 10 hours a day or more.
I workout 4 days a week.
Tuesday - Back / Biceps
Thursday - Shoulders / Traps
Saturday - early morning cardio / Legs
Sunday - Chest / Triceps
I have always eaten pretty clean with maybe 1 cheat meal per week. I usually have 2 or 3 slices of pizza on Thursday night.
I never drink soda or anything that is loaded with sugar. I would say I only drink water or low fat milk.
OK. Here is my current diet. I welcome all comments and suggestions. I would be very thankful for any info. and or help you could throw my way.
Immediately waking up (5.30): 1 scoop whey protein
About 30 minutes later: 5 eggs with some chipped turkey mixed in
1 cup oatmeal with 1 tablespoon of natural peanut butter mixed in
Water / multivitamin / vitamin C, E
I workout before work so this is when I go to the gym for 45 minutes.
Immediately post workout: Dark Matter with some extra stuff I throw in
1 scoop of leucine, 1 scoop of bcca, 1 scoop of glutamine
45 minutes later 1 scoop of whey protein
1 hour later: 6 oz chicken / 1 cup brown rice
2.5-3 hours later: protein shake *I use syntha-6*
Sometimes with low fat milk / sometimes with just water
flax seed
2.5-3 hours later: 6 oz chicken / half cup brown rice / almonds
2.5-3 hours later: 1 scoop of whey with some oatmeal for carbs
1 hour later: Dinner: this could be 6 oz of chicken or steak
1 cup veggies
Before bed: 1 scoop syntha-6 with flax seed
Again...:thanks:
Hello all. This year I really wanted to put as much effort that I do into my training into my nutrition. I am always reading and trying to learn as much as I can, but I just can't seem to nail down my macros and just exactly what I should be eating.
I am trying to build some lean muscle. I am 5.11 and I currently weigh 170lbs. I just got a scale that measures BF% (I have read not to put too much faith into these...) and it says I am at 18%.
I have a very active job Monday - Friday so I'm sure I am burning a lot of calories. I am always moving, carrying stuff etc...
I am a UPS Package Car Driver. I usually work about 10 hours a day or more.
I workout 4 days a week.
Tuesday - Back / Biceps
Thursday - Shoulders / Traps
Saturday - early morning cardio / Legs
Sunday - Chest / Triceps
I have always eaten pretty clean with maybe 1 cheat meal per week. I usually have 2 or 3 slices of pizza on Thursday night.
I never drink soda or anything that is loaded with sugar. I would say I only drink water or low fat milk.
OK. Here is my current diet. I welcome all comments and suggestions. I would be very thankful for any info. and or help you could throw my way.
Immediately waking up (5.30): 1 scoop whey protein
About 30 minutes later: 5 eggs with some chipped turkey mixed in
1 cup oatmeal with 1 tablespoon of natural peanut butter mixed in
Water / multivitamin / vitamin C, E
I workout before work so this is when I go to the gym for 45 minutes.
Immediately post workout: Dark Matter with some extra stuff I throw in
1 scoop of leucine, 1 scoop of bcca, 1 scoop of glutamine
45 minutes later 1 scoop of whey protein
1 hour later: 6 oz chicken / 1 cup brown rice
2.5-3 hours later: protein shake *I use syntha-6*
Sometimes with low fat milk / sometimes with just water
flax seed
2.5-3 hours later: 6 oz chicken / half cup brown rice / almonds
2.5-3 hours later: 1 scoop of whey with some oatmeal for carbs
1 hour later: Dinner: this could be 6 oz of chicken or steak
1 cup veggies
Before bed: 1 scoop syntha-6 with flax seed
Again...:thanks: