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circusgirl
New member
okie, now that I've gotten the hang of clean eating (managed ok for the alst 2 weeks, or 10 days) I'm ready to try a more performance-oriented diet. I got no responses over on the diet board so I'm posting here.
I don't want to do a cutting cycle to start with, as dieting makes me very very tired. Nor do I want to do a bbing bulking cycle as the aim here in strength, not huge increases in size (and in bodyfat). I'm interested in increasing my bench, squat and DL.
I burn 2300 cals a day before any activities are factored in. Add to that twice-weekly karate, and 2 HIIT intervals, and you've got my cardio, plus I walk to and from work and teh gym to save money and for general health (about an hour's medium speed walking a day). Add to that 4 weights sessions (I do HIIT after my bench days), and one rest day with nothing. I also go clubbing once a week on avg.
So, I reckon that, including one cheat day and occasional treats (flapjack etc) if I aim to take in 2500 cals, that, including cheat day spread over the week and bites here and there, will work out somewhere between 2500 and 3000 cals per day. Is this enough, or should I eat more on karate days?
My diet breakdown looks like this -
breakfast: bowl porridge (oatmeal), scoop protein powder, sliced apple with skin, tblspn of sesame/sunflower/whatever seeds. c. 400 cals.
Also 2 tblspn flax oil - 250 cals.
11am snack - shake with skim milk (300 cals total). Could rotate this with hummus, beans, oatcakes or other low-gi carb with protein.
lunch - can water-packed tuna with tblspn pataks lime pickle (this is a curry and chili based pickle in oil, the tuna I CANNOT get down on its own, and this has fewer cals than mayo) - 300 cals
3.30pm snack - shake with milk again, or beans, or oatcakes and skim milk - 300 cals
post-workout - drink made of 1 scoop glucose (25g high GI carbs) and 1 scoop protein powder and water - c. 200 cals
dinner - whatever hubby has cooked, usually 1 cup brown rice or potatoes or some pasta, with mixed undressed salad and/or green veggies, and the main dish, often beans, fish, chicken, occasionally lean beef. c. 500 cals.
bedtime - shake and milk /beans/hummus/whatever 300 cals.
works out at c 2500 cals.
There will also be a cookie here and there when co-workers are handing them out etc, plus a pizza as my once a week cheat meal, which adds an extra 200-300 cals a day over a 7 day period.
Lots of water.
I have a supply of ALA from kilosports - should I take this to minimise fat gain or is it best kept for cutting later on?
I'm not on any other supps. 'cept vits and minerals.
I don't want to do a cutting cycle to start with, as dieting makes me very very tired. Nor do I want to do a bbing bulking cycle as the aim here in strength, not huge increases in size (and in bodyfat). I'm interested in increasing my bench, squat and DL.
I burn 2300 cals a day before any activities are factored in. Add to that twice-weekly karate, and 2 HIIT intervals, and you've got my cardio, plus I walk to and from work and teh gym to save money and for general health (about an hour's medium speed walking a day). Add to that 4 weights sessions (I do HIIT after my bench days), and one rest day with nothing. I also go clubbing once a week on avg.
So, I reckon that, including one cheat day and occasional treats (flapjack etc) if I aim to take in 2500 cals, that, including cheat day spread over the week and bites here and there, will work out somewhere between 2500 and 3000 cals per day. Is this enough, or should I eat more on karate days?
My diet breakdown looks like this -
breakfast: bowl porridge (oatmeal), scoop protein powder, sliced apple with skin, tblspn of sesame/sunflower/whatever seeds. c. 400 cals.
Also 2 tblspn flax oil - 250 cals.
11am snack - shake with skim milk (300 cals total). Could rotate this with hummus, beans, oatcakes or other low-gi carb with protein.
lunch - can water-packed tuna with tblspn pataks lime pickle (this is a curry and chili based pickle in oil, the tuna I CANNOT get down on its own, and this has fewer cals than mayo) - 300 cals
3.30pm snack - shake with milk again, or beans, or oatcakes and skim milk - 300 cals
post-workout - drink made of 1 scoop glucose (25g high GI carbs) and 1 scoop protein powder and water - c. 200 cals
dinner - whatever hubby has cooked, usually 1 cup brown rice or potatoes or some pasta, with mixed undressed salad and/or green veggies, and the main dish, often beans, fish, chicken, occasionally lean beef. c. 500 cals.
bedtime - shake and milk /beans/hummus/whatever 300 cals.
works out at c 2500 cals.
There will also be a cookie here and there when co-workers are handing them out etc, plus a pizza as my once a week cheat meal, which adds an extra 200-300 cals a day over a 7 day period.
Lots of water.
I have a supply of ALA from kilosports - should I take this to minimise fat gain or is it best kept for cutting later on?
I'm not on any other supps. 'cept vits and minerals.
).
