I'm 5' 10", 153lbs and 8% bodyfat. My goal is 165-170lbs and 6% bf. I've been training for 1.5 years and getting close to my goal and I was directed from other members to check out the diet forum. My current diet is pretty clean and I've put a lot of work into it, so I really don't know what else to do with it from here, which is why I need help. An average day looks like this:
16 oz of water upon waking
Meal 1
1 cup oats
1 cup soy milk
1/2 banana
1/3 cup red grapes
1/2 scoop pea isolate
1/2 scoop soy isolate
5g glutamine
omega-3, multi, calcium
697 calories, 43g protein, 82g carbs, 10g fat
wait an hour and a half, then train.
Meal 2, post workout
1/2 scoop pea isolate
1/2 scoop soy isolate
10g glutamine
1 large banana
1 large apple
401 calories, 30g protein, 56g carbs, 2g fat
Meal 3
1 clementine
1/3 cup mixed unsalted nuts
139 calories, 4g protein, 14g carbs, 10g fat
Meal 4
8oz grilled chicken
2 cups dark lettuce
1 tbs caeser dressing
250 calories, 24g protein, 0g carbs, 2g fat
Meal 5
3 whole wheat low carb tortilla
1/3 cup hummus
400 calories, 17g protein, 27g carbs, 8g fat
Meal 6
1.5 cup oats
2 cups soy milk
1/2 banana
1/3 cup red grapes
5 egg whites
1 whole egg
1 tbs ketchup
1/4 cup unsalted almonds
omega-3, calcium
1094 calories, 67g protein, 132g carbs, 34g fat
Daily totals:
2981 calories
185g protein
311g carbs
66g fat
I feel like I could use a lot more vegetables, but I'm having trouble fitting them into my diet. So far I'll munch on carrots here and there durring the day, but that's really it for vegetables. Which I forgot, so tack on another 30 calories or so for those carrots. I also avoid dairy at all cost, so that's what explains the soy/pea shake for pre and post workout.
Any help or suggestions that will get me to my target goal would be amazing. Thanks for reading.
16 oz of water upon waking
Meal 1
1 cup oats
1 cup soy milk
1/2 banana
1/3 cup red grapes
1/2 scoop pea isolate
1/2 scoop soy isolate
5g glutamine
omega-3, multi, calcium
697 calories, 43g protein, 82g carbs, 10g fat
wait an hour and a half, then train.
Meal 2, post workout
1/2 scoop pea isolate
1/2 scoop soy isolate
10g glutamine
1 large banana
1 large apple
401 calories, 30g protein, 56g carbs, 2g fat
Meal 3
1 clementine
1/3 cup mixed unsalted nuts
139 calories, 4g protein, 14g carbs, 10g fat
Meal 4
8oz grilled chicken
2 cups dark lettuce
1 tbs caeser dressing
250 calories, 24g protein, 0g carbs, 2g fat
Meal 5
3 whole wheat low carb tortilla
1/3 cup hummus
400 calories, 17g protein, 27g carbs, 8g fat
Meal 6
1.5 cup oats
2 cups soy milk
1/2 banana
1/3 cup red grapes
5 egg whites
1 whole egg
1 tbs ketchup
1/4 cup unsalted almonds
omega-3, calcium
1094 calories, 67g protein, 132g carbs, 34g fat
Daily totals:
2981 calories
185g protein
311g carbs
66g fat
I feel like I could use a lot more vegetables, but I'm having trouble fitting them into my diet. So far I'll munch on carrots here and there durring the day, but that's really it for vegetables. Which I forgot, so tack on another 30 calories or so for those carrots. I also avoid dairy at all cost, so that's what explains the soy/pea shake for pre and post workout.
Any help or suggestions that will get me to my target goal would be amazing. Thanks for reading.
