Looks like the Alexus Q is well in hand. I second the girls that said track for a few days and see wher you are. After that I would keep it simple and general. For me that looks like alot of kinda repetitive meals.
Protein… if you’re lifting heavy you almost can’t eat too much. I mean 200g on lifting days is FINE.
I would start with how many meals a day you want to eat, then just dump macros into them that will be easy to accomodate.
So for example it is most realistic for me to eat five times a day. I will show you how I would build a lifting day as an example.
THE BUILDING BLOCKS ARE:
Protein - about 4oz or 100g cooked meat OR two whole eggs OR 6-8 egg whites
Carbs - Whatever comes out to 100-150 calories and 20-25g of carbs, rice tortilla, 1/2 cup of oatmeal, 1/2 cup cooked rice, whatever bread/tortilla/roll you can cram into those macros is a go!
fruit - 80-100 cals 20-25g carbs
Vegetables - unlimited
Fats - 100-200cals (this varies depending what you choose) and about 15gfat per item, so 1tbs olive oil, 1oz nut butter, 1oz raw nuts, 1tbs butter etc. etc. etc.
SO, here is my sample day:
I HAVE STARBUCKS EVERY WORK MORNING: I put 1/2 and 1/2 in my Starbucks. I don’t go nuts but I count this as 2fluid ounces to make sure its counted.
Meal 1: Protein and Carbs & fruit
Protein 100g (cooked weight) of chicken will give you *about 160 calories and 26-30g of protein
Carbs 1packet instant cream of wheat will give you 80 calories and 16g of carbs and 2g of protein
I like to use unsweetened Almond Breeze with my Cereal that is 42cals 3gfat,negligible carbs and protein
Medium Apple is 70cals 20g carbs
Play around with your options here. can be eggs in a tortilla or hamburger on an english muffin or a scoop of whey protein mixed into oatmeal. Check out your options. This meal should come in around 350-400 cals and roughly 30g of protein and 15-35ishg of carbs. You will arrive at basically these same macros by sticking with one protein one carb one fruit
Meal 2: Protein and Carbs and fat
I am VERY BORING here. Its always cooked chicken breast on a Rice Tortilla with hecka baby lettuces and some sort of moistening agent.
100g cooked chicken is 165cals and 30g protein
Food For Life Rice Tortilla is 130 cals, 24carbs, 2 protein
Olive Oil Based Salad Dressing is around 100 cals 15g pf fat
Play around with your options here but the macros will come out similar to meal one PLUS the added fat from the dressing. So this meal will total more like 350 cals, 30g protein, 15g of fat
(I DONT COUNT CARBS FROM LETTUCE)
Meal 3: Protein and Fat or Protein and Carbs
Oh yay! Protein and fat snack!
For me this is a smaller filler snacky type meal. I like greek yogurt. Cottage cheese is agood option, love that stuff!
1 single serving fat free Fage greek Yogurt is 100 calories, 13g protein, 9g carbs
1/2 scoop Whey Protein Powder is 60calories 12g protein 2g carbs
1oz almond butter is 179cals, 16g fat 6g protein 4g carbs
Yes these taste DELICIOUS mixed together into a pudding. So you can do meat and cheese… meat and a few crackers… cottage cheese and nuts etc. mix it up. Macros will be varied on this one but calories will be about 350, 20g fat, and then it will be more protein or more carbs mine comes to 20g of protein, 6g carbs
Meal 4: Protein & vegetables This is hella straight forward
4oz lean ground beef (94/6) (112g cooked weight) and gives you 140cals, 24g protein, 4g of fat
eat some vegetables too. I don’t count vegetables as anything really. If you’re dieting do some butter buds or mrs. dash on your vegetables. If you want to add some fat do a drizzle of olive oil for 100cals and 15g of fat.
Meal 5: protein & vegetables (I TRY to avoid late night carbs)
Protein & vegetables This is hella straight forward
4oz lean ground beef (94/6) is 112g and gives you 140cals, 24g protein, 4g of fat
eat some vegetables too. I don’t count vegetables as anything really. If you’re dieting do some butter buds or mrs. dash on your vegetables. If you want to add some fat do a drizzle of olive oil for 100cals and 15g of fat.
Play around with this you can obviously do eggs, fish, shellfish, Frakking Tofu if you want, lamb, pork etc etc etc. 4 oz of meat and some vegetables. Too many meals? Combine this into one BIG dinner 8oz meat (224g cooked weight) and vegetables with or without added fat for an option 100-200cals and option 15-30g fat
PWO Meal: THIS IS A SEPARTE MEAL that is only eat on lifting days. For ME this consists of a whey protein shake made with unsweetened almond breeze and 1 scoop of whey protein. This goes into your day wherever it fits within 30minutes after lifting. I also ADD what my coach called a Post Workout Treat. This is ANYTHING LOW FAT HIGH CARB whatever you want but it should be 160-200 cals and around 30g of carbs. For this example I am using a skinny cow caramel cone 150cals, 30g of carbs. This is also consumed within 30min of lifting.
If you don’t want to eat garbage add some pure powdered carbs to your PWO Protein shake.
SO, There is my total sample lifting day:
Total calories Total calories-1,822 fat-77.0 carbs-113.1 protein-167.1
This can easily be mainupulated by adding carbs/proteins/fats to the basic meal structure OR taking them away to get higher lower calories/fats/proteins/carbs etc.
That was probably fucking clear as mud LOL.
Just think basic building blocks and go from there.
