Here goes; this is what I’m going to do for a while. I’m 6’2", 230 at about 15% bf. Based on the calculations, I think I’m a little short on protein and overall calories but this seems like a lot of food to me. Please let me know what you think.
I lift 4-5 days a week (mostly compound/olympic lifts, 45 mins to 1 hour) and road bike 45 minutes at a fairly high intensity 5 days a week.
#1 Post-workout Surge
#2 4 eggs
1 tbs flax
2 oz ham
#3 6oz round steak
1 tbs flax
2 oz cheese
#4 6oz salmon
1 tbs flax
#5 Surge (post cycling)
#6 6oz chicken breast
2oz cheese
approx 2570 cals, 270 gm. protein
If this is too low I could add another meal but I’m really thinking that this might be sufficient calorie and protein wise. I would think this is about 1.2 gms of protein per lb of total body weight. If I was measuring lean mass I would be overkill on this intake.
Hi, there, Deezlodawg. I strongly agree with P-Dog. Even if it’s nothing but a protein shake before you lift weights, get SOMETHING in. Never, ever lift on an empty stomach. Highly catabolic. You don’t want to lose muscle; you want to lose fat. If you have to, set your alarm an hour before you would normally get out of bed and chug down a pre-made shake, go back to bed and get up at your regular time.
Heck, just make it an even 2,500 or even the number you came up with. Follow it for a couple of weeks, let your body settle in, track, count, record, and you’ll have the numbers you need to make adjustments at Week 2. You shouldn’t adjust before then.
T-Dawg numbers or not, if you find your energy levels start to suffer, you may have to pick up carbs a bit. If you do, please go with the green veggie carbs. Very thermogenic, full of vitamins, minerals and phytonutrients.
Good luck to you!!! If you have any other questions, don’t hesitate to ask.
I would strongly suggest stuffing some dark veggies in there. Yeah you are using up your carb allotment in surge but stick the spinach/cauli/broccoli type of stuff in there someplace.
The veggies really seemed to be the kicker, they help keep your guts working and your ph balanced better.
It looks great. Your caloric intake seems very appropriate as well.
Two things I VERY strongly suggest:
Diss the cheese completely and switch it with nuts or olives. Cheese is loaded with saturated fats and will yield higher net acid in your body than other foods (this int urn will force your body to use glutamine and calcium to neutralize it. This glutamine will come either from your meal or from muscle tissue.)
Have veggetables. A LOT of em. 3/4 cup of frozen mixed veggies have only 4-5 g carbs, all low glycemic, wth tons of healthy benefits. Veggetables are about the only food which will noticeably reduce your net acid, sparing muscle glutamine or calcium. There is NO reason not to eat veggetables. I would have a small salad with each of your meals or just add 3/4 cup mixed veggetables, preferably spinach or broccoli.
P-dog’s right. After 8 horus sleep, your body will be in a catabolic state. While it’s fine to do morning cardio prior to breakfast, I would not advise you to take that road when lifting. Not only will your performance be degraded more than is warranted, your muscle will have no protein in the system, and will be forced to start breaking down muscle tissue for protein. Just not good. Have some carbs in meal#1, but have it prior to workout.
You’re severely lacking in the following nutrients:
Vitamin A - 75.6% RDA
Vitamin D - 58.8% RDA
Vitamin K - 5.23% RDA
Vitamin C - 3.13% RDA
Thiamin - 73.51% RDA
Iron - 85.77% RDA
Calcium - 77.25% RDA
Magnesium - 44.83% RDA
That’s UNDER the RDA, which is what’s supposed to prevent defficiency in average sized people. All other nutrients are lacking as well, except B12 and Selenium.
If calcium is used to neutralize PH, then what does the calcium in the cheese do? Also, it greatly depends on the type of cheese when considering acid production. And if he eats plenty of veggies, shouldn’t this be no problem? I’m worried if he gets rid of the cheese, he’s taking out a lot of his daily calcium.
I know it seems so elementary, but if I was dieting the first thing I would want to do is find a place to stick a HUGE salad. Its not unheard of (actually quite common) to be able to eat a lb of vegetables in one sitting, PLUS a bunch of other foods. Heck, I’d say its one of the greatest things you can do.
Best choice I made this year in my training/nutrition was to eat at least 1lb of Green Vegetables a day (green beans, spinach, brussel sprouts, etc…) and to stop stressing out about number crunching so much - a lb. of vegetables isn’t making you fat (maybe brussel sprouts could…) but it will make you feel pretty damn good.