2 protein shakes a day and my diet...

[dce2956]

Wow, good info.. Guess I was screwy on my calculator information. I'm staying pretty full throughout the day as it is, guess I'll have to figure out some other food... or maybe more natty pb! love the natty. If someone feels like it, could someone make me a diet (meal by meal like I have mine) that I can afford (broke college student). I think I am going to try and aim around 2500 cals.. so about 420 cals a meal I guess? Please continue with the help, it is great.

Check out my cutting thread. I too am a broke college student, and I've put together a pretty good diet on very little money. As little as possible. You could stand to add some more cals, maybe another couple tbsp's of ANPB, or some more chicken or something. There are also probably 200 other diets that people have posted, just look around. Mine is based around what i like, but if you can stand eating tuna out of the can, that's cheap and good too. If you're cutting, i'd say to aim for around 40% protein, 30% carbs, and 30% fats(good ones).

 

[cityhick]

I am also a poor college student. I live on Skinless Chiken Breast. Ground Beef. Cans of chicken and Tuna. No Fat milk. Whey Protein. Water. Dude its much cheaper then going out 3 times a day.Buy in bulk and it shouldnt be a problem. And I would really to find away to do HIIT cardio on an empty. It is doing me wounders. I hate mornings to but it forces your body to use fat instead of what you eat for energy. Just think about that. Look into HIIT I think it would be much more effective then just 8.5 on a mile. When I do that I loose a lot of mass and look like a long distant pussy runner.....but thats just me. And if thats what it does to you and you like it....go for it.

 

[Kold_Killa]

REVISED!!!


cal/carb/pro/fat

Meal 1:
-Protein Shake(w h2o) - 110/3/20/2.5
-Slice Whole Wheat Bread (sugar free) - 90/19/5/1.5
-1 TBSP ANPB - 80/8/3/4
-TOTAL - 280/30/28/8

Meal 2:
-3 egg whites - 50/1/10/~0
-1 whole egg - 75/1/6.5/5
-1 cup oatmeal - 286/54/9/5
-TOTAL - 411/29/20.5/8

Meal 3:
-Can tuna - 150/0/32.5/1.5
-1 carrot - 35/8/1/0
-.5 tbsp nat peanut butter - 40/2/2/4
-TOTAL - 225/10/35.5/5.5

Meal 4:
-.5 cup Brown Rice - 150/33/4/1
-Teriyaki Sauce - 20/5/0/0
-Green Pepper - 30/7.1/1.5/.2
-Mushroom - 9/1.6/.7/.1
-Onion - 30/6.9/.9/.1
-Carrot - 35/8/1/0
-Chicken Breast - 142/0/26.6/6.2
-TOTAL - 345/61.6/21.4/4.5

Meal 5:
-4 oz ground turkey patty - 261/0/30/15
-Broccoli - 25/5/3/0
-Cup Green Beans - 40/8/1/0
-1 carrot - - 35/8/1/0
-TOTAL - 361/16/32/15

Meal 6:
-3 whole eggs - 225/0/18.6/15
-1 protein shake(w h2o) - 110/3/20/2.5
-TOTAL - 335/3/38.6/17.5

TOTAL of DAY -
1980
174 carb - 29%
198 pro - 40%
69 fat - 31%

Main problem I am having with this diet is stomaching the 1 cup of oats... ughh... any replacement ideas? Or additive I can add to flavor it up?

I understand I still only have 2000 cals, but I think it is about right... I don't know... I am liking how I feel throughout the day, I just hope I am accomplishing something and not destroying my muscle mass.

 

[*Bunny*]

Main problem I am having with this diet is stomaching the 1 cup of oats... ughh... any replacement ideas? Or additive I can add to flavor it up?
.

You can add berries, blue/rasp/strawberries... I can't get it down without cinnamon... you can use splenda or stevia as well.

Cinn & Splenda is what I currently do

 

[Kold_Killa]

You can add berries, blue/rasp/strawberries... I can't get it down without cinnamon... you can use splenda or stevia as well.

Cinn & Splenda is what I currently do

But bunny, are my ratios at least looking alright?? I know most of ya'll think I need some more cals, but are my carb to pro to fat ratios fine??? I haven't scaled in a week and when I go in for my workout today, I'm curious to see what it is going to say. Looks like I may try an 8 week HIIT training... 30sec sprint 30 sec jog, for 4 min a session all the way up to 15 min session in those 8 weeks.. who knows if I will be able to do it mentally and for that matter physically, but we will see. Thanks for the cinn idea, might just do the trick.

 

[wlmcrae]

I understand I still only have 2000 cals, but I think it is about right... I don't know... I am liking how I feel throughout the day, I just hope I am accomplishing something and not destroying my muscle mass.

Listen to your own body - if you are not getting the results you want, then change it up. Signs of 'too low calories' include loss of power on lifts, dropping energy, dropping resting body temperature and stalling of body fat loss. Add calories - (about 100-200 a week) if that happens. However, don't JUST HOPE! You may want to get a set of body fat calipers (they're pretty cheap) and use them semi-regularly (say every two weeks), in combination with a scale, to keep an objective track of what is going on with your body. You'll want to know if what you are doing is or is not working, so you can stay the same/make changes without wasting your precious time!

 

[*Bunny*]

But bunny, are my ratios at least looking alright?? I know most of ya'll think I need some more cals, but are my carb to pro to fat ratios fine??? I haven't scaled in a week and when I go in for my workout today, I'm curious to see what it is going to say. Looks like I may try an 8 week HIIT training... 30sec sprint 30 sec jog, for 4 min a session all the way up to 15 min session in those 8 weeks.. who knows if I will be able to do it mentally and for that matter physically, but we will see. Thanks for the cinn idea, might just do the trick.

Hey KK ... Yes the macros look good It's a starting point but you need to get the cals up. The reason I suggested gradually increasing cals a little more slowly is so you don't feel so full, bloaty or like your stuffed. IMO if you jump cals too fast your body will react & it may not be pleasant. You can play with the %'s by increasing the portion sizes a little ... I think this will be a great starting point for you.

Oh and you WILL be able to do it mentally, you just have to push yourself. You can do 30 sec RUN, 60 seconds recover (quick walk) then go again ... THEN go to a more challenging w/o, (i.e. 30 sec RUN & Sprint)

Try some things out. What works for others may not work for you, but you will never know for sure unless you try it yourself.

THE CINN will help... ... I could never eat it before now I love it ...

I gotta go TRAIN ... LATA

 

[Introspective]

This thread is a great read, very good info. I just have 1 question, is 4 whole eggs a day
28 whole eggs a week not bad for cholesterol levels ?

 

[Kold_Killa]

This thread is a great read, very good info. I just have 1 question, is 4 whole eggs a day
28 whole eggs a week not bad for cholesterol levels ?

Man, I guess I am the one that really should want to know the answer to this question... anyone??? 28 a week, wow, didn't know I was consuming that many eggs... not to mention ANOTHER 21 more just for their whites. Good thing that is still only $3.59 at my local grocery

 

[Introspective]

Yea the whites are not bad for you, but i read and heard that 2 many egg yokes are bad for cholesterol levels.