Just doing a sanity check on my diet:
6’1’’, ~196lbs @ ~14% bf
2 scoops whey
1 cup whole milk
2 tbsp peanut butter
10 fish oil capsules
salmon, chicken or tuna (8 oz, drained)
1 cup long-grain rice
1 cup stir fry veggies (broccoli, cauliflower, carrots, green beans, spinach in a soy/chili sauce)
1/2 cup spinach
1 cup dried oatmeal (so, 2 servings)
1 scoop whey
7 g BCAA/glutamine
2g beta alanine
1.5 cups mixed berries (straw, blue and rasp)
sip on water
1.5 scoops whey
2 servings grape juice + pitted dates
= ~40g protein and ~85g carbs
1 cup Dr Johns Chili from Gourmet Nutrition, substitute ground turkey for ground beef (approx 550 calories)…usually has generous portions of legumes and vegetables (tomatoes, peppers, etc)
PRE-BED meal: Usually some random foods to help meet my caloric goals…I’m usually falling short on carbs so this meal will be like dried fruit (dates, berries, etc) + cottage cheese, or perhaps a piece of chicken, veggies and olive oil.
For the past month, my calories have been between 3950-4350, and whenever I don’t meet my goals (usually x2 a week, usually on the weekends when I’m not home and not working out) its usually around 2300 calories.
My macros almost always work out to be 40-30-30 (carbs-pro-fat). I’m always getting at least 1.5g/lb protein, but usually my carbs and fat are what fluctuate the most. I sometimes end up with something more like 35-30-35, although as a former ectomorph, I know I should probably aim for something more like 50-30-20.
So, any suggestions, thoughts, does this seem good? When I get into a flow sometimes I wonder if I’m really doing it right so I need a sanity check every once and a while.
Should I be taking more fish oil?
I’m also thinking of doing a T-Nation suggestion of snacking on dates/dried fruit w/ walnuts + almonds throughout the day to add another 500 or so calories of good carbs and fats.