Thanks for the reply mate. Not that you asked, but here’s my current food-intake:
Breakfast/Peri-workout (928 calories, 104.6p/105.8c/6.6f)
I workout first thing in the AM so I break my fast on pre/intra-workout nutrition:
Pre:
- 16g whey
- 15g maltodextrin
Intra:
- 40g BCAA
- 30g maltodextrin
Post+Breakfast: (this is my breakfast and what lets me hang in without any snacking before lunch)
- 2 scoops whey (so like, 59.4 - this is the only thing I add to my shake at the office where I do not have a scale). Will usually have one scoop with everything listed below and then another one an hour later.
- 50g oats (measured the night before)
- 25g raisins
- 50g blueberries (thawed overnight, yum)
- 50g mixed fruits/berries. Some pineapple, mango, raspberries, grapes
Lunch (579 calories: 45.5p/16.5c/35.5f)
- 10g Omega-3s
- 200g Ground Beef 10-12%
- 300g Frozen vegetable mix of carrots 37%=(21% orange, 16% yellow), cauliflower (15%), peas (30%), beans (18%)
Dinner (449 calories: 47.5p/16.5c/18.5f):
- 200g Chicken Thighs
- 300g of the aforementioned vegetable mix
Pre-bed snack (435 calories: 19.5p/8.1c/35.6f):
- 10g Omega-3s
- 25g almonds
- 40g olives
- 100g Cottage Cheese (4%)
- 100g Saurkraut
Total: 2391 calories. 217p/147c/96.2f
At a current bodyweight of 80kg (down 16kg since April \o/), I can stand to cut a bit of fat first before I touch my carbs. I’ll probably start by exchanging my ground beef for cod (that would be a 200 calorie reduction) and exchanging chicken thighs for chicken breast (-80 calories). I don’t really have a lot of muscle to begin with but I was fat and still carrying more abdominal fat than I should. However, that leaves me at 62.6g fat so I would maybe up almonds and decrease oats and strip out raisins.
The above is just generally what I eat, sometimes I end up buying some spinach/bell peppers/kale or whatever since it’s half-price and then just feast on that.
I also take apple cider vinegar (lower blood glucose levels) and psyllium husks (for fiber) with my night-time snack but that’s 5 calories total.