MuscleComeBack said8 a.m.Right out of bed - 40 oz of water to hydrate from overnight.
8:15 a.m. Breakfast - four eggwhites and one whole egg scrambled; one cup quick cook oats, one teaspoon local honey, one cup strawberries or blackberries, vitamins.
9:30 a.m. Workout
Immediately following workout/pre-shower: Handful of gummy bears to push some quick high-glycemic carbs into me to spike insulin and open up pathway for Myofusion Chocolate (two scoops) mixed with water
1 p.m. 6 oz of Fish or Turkey, 1 cup steamed broccoli or 3/4 cup of black beans and an apple or a pear or an orange
4 p.m. - 4 oz of Lean Top Round broiled or 6 oz 99% fat-free ground turkey, 8 oz sweet potato, handfull of dried cranberries (natural, not packaged)
7 p.m. - 5 oz of Fish or 6 oz Turkey Tenderloin or 6 oz Chicken breast broiled, mixed steamed veggies or 2 oz quinoa pasta and 1/2 cup of chopped tomatoes in 1 tbsp olive oil. May be 4 oz of pasta and no animal protein if I've had beef earlier in the day.
10 p.m./Pre-Bedtime - one cup fat free cottage cheese and 1 banana and 1 tsp local honey blended into a "yogurt" topped with 1/3 cup of sliced almonds
1 Gallon (minimum) water throughout the day.
Totals out to approx 200 grms protein/200 grms carbs/40 grms unsaturated fat around 2100 calories.
MuscleComeBack said8 a.m.Right out of bed - 40 oz of water to hydrate from overnight.
A1EX saidMuscleComeBack said8 a.m.Right out of bed - 40 oz of water to hydrate from overnight.
How do you drink so much water!?! How often do you have to go?
MuchMoreThanMuscle saidOkay, this is how I eat just just about everyday. It requires a little bit of effort and about 35 minutes of preparation time but I make all my food in the beginning of the day. Spending a little over one half hour a day for all your meals is a small investment to eat nutritiously.
I have three solid meals daily and I have three protein shakes. First I will explain what I eat for solid food.
In the morning I will cook three turkey burgers together and chop them so they resemble ground turkey. Once ready I set this aside.
Then I use Pam cooking spray and saute 1lb of broccoli, with some garlic and onions, some red bell pepper and artichoke hearts I bought in a huge jar from Costco. I put about three of them in the mix. Before they are ready I will chop up three huge collard leaf greens and throw them into the saute mix. It is almost like an Asian stir fry but I am using Pam cooking spray to keep the fat content down.
On another burner I have cooked six ounces of whole wheat pasta.
Once all the above ingredients are ready I combine them all in a big bowl. I mix it up well sort of like a 'saute vegetable stir fry salad with pasta.' I add some fat free turkey broth (which I make from scratch once ever two weeks). Basically this provides me with three meals. I divide this into three portions and eat this throughout the day. Before eating this I drizzle about a teaspoon of honey over it and spread some low fat Parmesan cheese for some flavor (it has 1.5g of fat per two tsp serving). I also sprinkle some lightly blanched and salted sunflower seeds on top.
It is really good and I do not get bored with eating the same thing. It sort of tastes like "turkey" soup with pasta without the liquid.
My protein shakes consist of:
1 apple
1C rice milk
30g of pure protein powder
1" chunk of fresh ginger
2 to 3 big handful portions of spinach and a collar green leaf added (which does not affect flavor at all)
I used to mix all the above with two TBSP of almond butter. But now I like to eat the almond butter separately, sort of like a dessert.I make this three times a day.
This helps me consume the levels of protein, fat and carbohydrate to sustain my body weight and muscle growth. I eat the honey with my meals to spike my insulin in order to more utilize the food I am eating to fill my glycogen stores and to feed my muscles with protein.
I am getting roughly eight or nine servings of fruits and veggies a day.
Recently I just discovered that I can make sweet potatoes in !5 minutes! using my pressure cooker, I eat about one of those a day with some butter. It is winter time and I could use the extra energy in the form of more calories to help keep me warm.
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