So I take it you would not recommend oatmeal at breakfast time? Which is what I always do.. Maybe I should mix it up like this:
Breakfast: Maybe 3 boiled eggs, and 45 grams whey protein? - enough (for someone at 198 lbs, looking to maintain weight)
-whey is ok if you 100% have to otherwise it causes a spike in insulin which is something you do not need in the morning especially at 15% if you want to keep breakfast light do what i mentioned above and add in some EAA 20 minutes before food
And then mid morning nuts and whey (I like the liquid diet. haha)
-this is a good "snack" i personally do 3 whole food meals and 2 shakes + workout nutrition which is a whole different monster
Lunch - maybe beans or sweet potato, chicken (cooked in olive oil), fruit (grapes or peach - love them)
-legumes have lectins in them which can contribute to leaky gut syndrome so i try to stay away. also at 15% you want to stay away from starch and fructose, keep the chicken add in some nuts for fat and pile on the veggies
Afternoon/pre gym - small portion oats, maybe some fruit, whey protein
-this works pre workout so long as you allow about an hour and a half for the fruit and oats to digest, id again switch whey for EAA
After gym - whey and fruit
-thatll do just fine, i honestly dont like fruit for glycogen though because it tends to sit in your liver rather than feed to your muscles, try dextrose
Dinner - chicken or tuna or red meat with sweet potato and loads of veggies
-this is a good dinner if your subscap and supra illiac crest are less than 10mm, at 15% thats doubtful. drop the carbs 4 out of 5 days and youll see the fat melt away. make sure to get a good meat here WITH saturated fat, as it will help you sleep.
Before bed - nuts and whey
-this is an option, but if the whey has a lot of sugar due to sweeteners(and if you mix with milk) it can cause sleep disturbances if taken within 3 hours of bed. i again personally do EAA and nuts.
** Getting around 280 grams of protein ( 1.4 grams per pound); about 7 'meals' a day (a lot of whey, but I like whey over too much solid food); I do mix things up and I do have some cheat meals. Currently around 15% BF, 6ft, 198 lbs, goal = drop down to 110 -12%BF, and keep increasing muscle. I think I will get the BF down quite easily - when I started training 6 years ago I was a skinny 125 lbs, so dropping the calories (whith high protein), and adding in cardio and HITT (which I never used to do), should drop some fat quickly. Anyway, thoughts on the above example eating plan?
- im a short fucker at a whopping 5'6" and i have 170 pounds of lean mass, your lean mass is just under mine and i have 320g of protein a day with plenty of fat,including saturated, and as i said carbs only once every 5 days and a cheat meal on saturdays for sanity sake. gotta get that protein up.