Sample diet

PumpingIron

Well-known member
This is a sample day i've come up with.

(I'm bored at work)

1 7 or 8 am
1 cup Rolled Oats
1 cup Egg Whites

2 10am
2 scoops Whey
1 piece Fruit

3 1230pm
Small Garden Salad w/ Tuna or Chicken
1 small Yogurt
1 package Instant Oatmeal

4 4pm
2 scoops Whey
1 piece Fruit

5 7pm
8-12 oz. Meat/Fish/Poultry
1 cup Steamed Veggies

6 9pm
Casein Protein Shake
Cottage Cheese
1 oz Almonds


* 1.5-2 gals of Water
** @ 530 detour bar (pre-workout)

The breakdown from fitday is:

grams/cals%/total
Total: 3058
Fat: 65/581/20%
Sat: 12/111/4%
Poly: 22/200/7%
Mono: 24/214/7%
Carbs: 335/1150/40%
Fiber: 48/0/0%
Protein: 287/1146/40%
Alcohol: 0/0/0%

...basically 40/40/20...

What do you guys think, good maintainence diet?
 
OCCFan023 said:
you really getting tha many cals from just that? Looks a little bit lower
Click to expand...

I thought the same thing, but I'm going according to fitday, and I found everything exactly as is...
 
That does seem a bit high, with just the fruit and oats as a primary source of carbs it should be only around 120- 150gr of carbs. 335 seems a little off. Check fitday again, usually they label certain products with added suqars, starchs, etc, that tend to sneak up on you if you don't look carefully.
 
Hey Iron...Looks good brutha, except those instant Oatmeal packages can be at times misleading, as in their GI is often much higher than regular oats..Why not replace the instant with straight up oats?..And if you haven't tried this already, with your 10am and 4pm meals with fruit, make that fruit an apple, core the middle and put a tbsp of Natty PB in there..Soooo good, calorie dense, and healthy as a mofo...
 
Mulletsoldier said:
Hey Iron...Looks good brutha, except those instant Oatmeal packages can be at times misleading, as in their GI is often much higher than regular oats..Why not replace the instant with straight up oats?..And if you haven't tried this already, with your 10am and 4pm meals with fruit, make that fruit an apple, core the middle and put a tbsp of Natty PB in there..Soooo good, calorie dense, and healthy as a mofo...
Click to expand...

You don't eat the cores? You must not be cutting! I don't throw anything away right now! :D

Bump to what ^^^ he said.
 
Yea, the Instant packages are jsut too easy for work. take a pack, put it in a styrofoam coffee cup and add some hot water...

Got rid of the detour bar and am eating an apple preworkout..

The natural PB and apple thing is something I'll do on occasion...
 
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