elpasso1900
New member
Hi,
Can someone comment on my diet as I am sure the way I split the calories between morning, post workout and evening is not efficient.
I train 5 days a week, cardio and lifting. I am 43yo, 180lbs (11-12% body fat), 5 feet and 8 inches.
I am currently in caloric deficit to lose additional fat. My maintenance food intake was usually 2500c.
This is a sample of my diet: 2100 cal 130g protein
# 6:00 (home): breakfast, 500 cal, 30g protein (cereals/oatmeal, protein shake, greek yogurt/cheese, fruit, etc)
# 7:00-10:00 (workout): 50c-100c (apple or banana)
# 11:00 (work): 300 cal, 20g protein (protein bars, fruit)
# 13:00 (work): 200 cal (whole grain biscuits, apple, figs, etc)
# 16:00 (work): 200 cal, 15g protein (protein bar)
# 19:00 (home): 700 cal, 50g protein (chicken/beef/chicken, bread, cheese, veggies)
# 21:00 (home): 100 cal, 10g (nuts/cheese/etc)
Sleep
I eat healthy at home but at work, not so (protein bar, though I try to use only the so called healthy ones). Not convenient to bring cooked food at work.
I feel super sluggish and sleepy at 3-4pm. Probably not enough food. but if I add more, I gain weight easily.
Thanks.
Can someone comment on my diet as I am sure the way I split the calories between morning, post workout and evening is not efficient.
I train 5 days a week, cardio and lifting. I am 43yo, 180lbs (11-12% body fat), 5 feet and 8 inches.
I am currently in caloric deficit to lose additional fat. My maintenance food intake was usually 2500c.
This is a sample of my diet: 2100 cal 130g protein
# 6:00 (home): breakfast, 500 cal, 30g protein (cereals/oatmeal, protein shake, greek yogurt/cheese, fruit, etc)
# 7:00-10:00 (workout): 50c-100c (apple or banana)
# 11:00 (work): 300 cal, 20g protein (protein bars, fruit)
# 13:00 (work): 200 cal (whole grain biscuits, apple, figs, etc)
# 16:00 (work): 200 cal, 15g protein (protein bar)
# 19:00 (home): 700 cal, 50g protein (chicken/beef/chicken, bread, cheese, veggies)
# 21:00 (home): 100 cal, 10g (nuts/cheese/etc)
Sleep
I eat healthy at home but at work, not so (protein bar, though I try to use only the so called healthy ones). Not convenient to bring cooked food at work.
I feel super sluggish and sleepy at 3-4pm. Probably not enough food. but if I add more, I gain weight easily.
Thanks.