What does your diet consist of??

[Oregonstrong]

Any other members want to post up their meal plans? I need some new ideas to mix up my diet a little bit. I know there are some new members that have not posted up their diets yet........

 

[encomp]

Here's what I eat. Maybe someone can critique it as well.
Meal 1: shake- 2 scoops of syntha 6, 3 tbsp PB, 1 cup of Greek yogurt, 3 servings of egg whites (9 tbsp), 1 cup of almond milk, 1/4 cup of oats
Meal 2: 12 oz chicken and approx 2 cups of veggies
Meal 3: (pre workout) 8 oz chicken, 1/2 cup of oats and 2 tbsp of PB
Meal 4: (post workout) 1 scoop of syntha 6 and an apple
Meal 5: 8 large eggs and sometimes 1/2 cup of oats and 1 tbsp of PB


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[Oregonstrong]

If I remember correctly you were just trying to maintain right Encomp?

 

[encomp]

Yes. And maybe slow but clean gains


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[Oregonstrong]

I think it looks pretty solid Encomp. Looks like you have carbs first thing in the morning for energy and then timed around your workouts and healthy fats in the other meals. If I were you I would pull the fats out of you pre-workout meal and up the carbs post-workout. Other than that looks like a pretty clean and solid diet. Cant really go wrong with that approach you are using, just depends on your body type. Thanks for posting it up Brother.

 

[encomp]

No problem. I have found that I'm pretty carb sensitive and found that getting them early on works best. May seem like it's not enough carbs but for me in still going up in weight on my lifts so I think in still good to go


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[encomp]

Question Oregon, even though I think I know what your gonna say, what's the benefit/purpose of pulling the fats out the pre workout meal?


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[Oregonstrong]

Question Oregon, even though I think I know what your gonna say, what's the benefit/purpose of pulling the fats out the pre workout meal?


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Encomp,
Here is my best answer. I know it may be bro science but when it comes to nutritional advice I follow Milos Sarcev. He has always preached there is a benefit of a strictly protein/carb meal pre-workout. This is in an effort to lower unwanted triglycerides lingering in the body during training.

 

[arbitrage]

Taco Bell, Jimmy Johns, Wendy's, McDonald's

pizza on cheat days

 

[Beast11]

Anything and Everything. Blessed with a fast metabolism.

 

[inkandmuscle]

The combination of my "staple foods" change somewhat regularly but my grocery list typically always looks about like this:
-10 lb boneless skinless chicken breast
-2x large carton liquid egg whites
-1 large jar crunchy pb
-oven roasted deli sliced turkey breast
- 1 loaf ezekiel 4:9 bread
-2 loafs whole grain bread
-1 gal 2% milk
-quaker quick oats (non flavored)
-sliced cheese (usualy swiss or munster)
-banannas
-boil in bag brown rice
-tuna (in water)
-triscuts
I'm sure I missed several items but thats a basic rundown of my staple items that make up the majority of my diet

 

[Oregonstrong]

Looks good ink! A lot more variety than mine for sure. Mine consist of only whites, oats, chicken, beef, fish, broccoli, rice, whey, waxy maize, and dextrose. As you see no added dietary fats.

 

[Oregonstrong]

Anything and Everything. Blessed with a fast metabolism.

Damn, that's must be nice. I always jealous of you ectomorphs.

 

[Oregonstrong]

Taco Bell, Jimmy Johns, Wendy's, McDonald's

pizza on cheat days

Pizza or pancakes are my weakness.

 

[intel]

Chicken breast, tuna (if I'm out of chicken), whey protein isolate or hydrolyzed, and 10g of fat in each meal (either from PB, extra virgin olive oil, almond, cashews, and so one. Mostly from extra virgin olive oil though).

 

[Oregonstrong]

Any carbs Intel?

 

[Themoose1234]

I actually recently switched to more fish and feel great. Plenty of true cod, orange roughy, halibut and some salmon. The digestion is worlds apart from chicken and all the whey I used to eat.

 

[Oregonstrong]

Updated Meal Plan as of 7/18/14

Meal 1
2 cup egg whites, 1 cup oatmeal

Meal 2
8 oz. chicken breast, 1 cup broccoli

Meal 3
Same as meal 2

Meal 4
Same as meal 2

Meal 5
8 oz. chicken breast, 1 cup jasmine rice

Meal 6 Pre-Workout
50 gram Truenutrition Whey Isolate
50 gram Truenutrition waxy maize

Intra-Workout

50 gram Truenitrition MPA Intra workout(Aminos, highly branched cyclic dextrin)

Meal 7 Post-Workout
50 gram Truenutrition Whey Isolate
50 gram Dextrose

Meal 8
10 oz. Tilapia/Salmon/or Steak, 1 cup broccoli


This yields about 2,500 cals

330 grams of protein, 280 carbs per day (carbs only in morning on off day, this is the day I usually have my cheat meal on)

No dietary fat added, only from fish and steak

6x a week HST Training

3x a week 20 minutes cardio after legs

Oregonstrong

 

[Oregonstrong]

I actually recently switched to more fish and feel great. Plenty of true cod, orange roughy, halibut and some salmon. The digestion is worlds apart from chicken and all the whey I used to eat.

Yup, you cant beat fish Moose! I eat it 3x per week at the least.

I get tired of chicken myself but hey it is cheap and easy.

 

[weighted chinup]

Your updated meal plan looks good Oregon. I'm Interested in seeing how the low dietary/saturated fats will work out for you, I personally like it. I have mostly done brief recomps before so I haven't really done a major cut yet, but I have always been interested in dropping dietary fats to very low / almost zero and reinvesting those calories into carbs.

I noticed in your HST thread you are doing an upper/lower split now, how are you liking it?