MrBlack
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Hi everyone, i'm here to hear what do you think about my diet, and what to change eventually
My activity is : muay thai, 5 class a week, 90 minutes each, intensity varying depending by the daily program
I'm 174cm x 65kg. , 24yrs old
My objective is to set a diet good for my activity, starting at the same time a slow body recomp process ( more muscle / less fat ) if possible, or at least have enough energy to sustain my workouts
My weight is more or less stable, I only noticed a slight decrease lately
Here's my daily diet
Breakfast:
150gr. oat brans / puffed rice
240ml. pasteurised egg-whites
5-600gr. nonfat plain yogurt
30gr. cocoa powder
30gr. almonds / walnuts
1 piece of fruit, 150-170gr. ( alternating daily between apple and grapefruit )
Lunch:
100-130gr. ww pasta / brown rice / regular basmati rice
100gr. chicken breast
10gr. olive oil
Dinner
100gr. chicken breast
200gr. cottage cheese + 240gr. non fat greek yogurt with 10gr. cocoa powder
15gr. olive / flaxseed oil
vegetables 600gr. ( a broccoli, asparagus, spinach, mushrooms mix )
I use cinnamon ( 3-5gr. with breakfast and lunch ) and apple cider vinegar ( 3 tablespoons with lunch and dinner ) as light gda's
Some black pepper / cayenne pepper sprinkled on food, between lunch and dinner
Protein intake: 2.4gr. x kg. bodyweight
The rest is carbs + fats, as you can see
It's a regular 40 - 30 - 30 partitioning
Calories approx. 2400 - 2500 everyday
No cheat meal ATM
Any advice?
My activity is : muay thai, 5 class a week, 90 minutes each, intensity varying depending by the daily program
I'm 174cm x 65kg. , 24yrs old
My objective is to set a diet good for my activity, starting at the same time a slow body recomp process ( more muscle / less fat ) if possible, or at least have enough energy to sustain my workouts
My weight is more or less stable, I only noticed a slight decrease lately
Here's my daily diet
Breakfast:
150gr. oat brans / puffed rice
240ml. pasteurised egg-whites
5-600gr. nonfat plain yogurt
30gr. cocoa powder
30gr. almonds / walnuts
1 piece of fruit, 150-170gr. ( alternating daily between apple and grapefruit )
Lunch:
100-130gr. ww pasta / brown rice / regular basmati rice
100gr. chicken breast
10gr. olive oil
Dinner
100gr. chicken breast
200gr. cottage cheese + 240gr. non fat greek yogurt with 10gr. cocoa powder
15gr. olive / flaxseed oil
vegetables 600gr. ( a broccoli, asparagus, spinach, mushrooms mix )
I use cinnamon ( 3-5gr. with breakfast and lunch ) and apple cider vinegar ( 3 tablespoons with lunch and dinner ) as light gda's
Some black pepper / cayenne pepper sprinkled on food, between lunch and dinner
Protein intake: 2.4gr. x kg. bodyweight
The rest is carbs + fats, as you can see
It's a regular 40 - 30 - 30 partitioning
Calories approx. 2400 - 2500 everyday
No cheat meal ATM
Any advice?