TL, you’re getting some great advice on your thread from ubl0 and thetruepitbull. One part of a nutritional plan is the numbers and structure. The other part is food choices.
[quote]I’d like to respond to your last response in my post. Just to bring things up to date, over the last two days I have been eating the following:
Meal 1 (6:30 – P+C) consists of 1 serving of oatmeal and four egg whites.
Meal 2 (9:30 – P+F) consists of a Muscle Milk shake and fruit (today was a medium sized apple).
Meal 3 (12:30 – P+F) consists of a large chicken breast, about 10 spinach leaves and my serving of olive oil for the day.
Meal 4 (3:30 – P+C) consists of a half a cup of brown rice, some vegetables (today I have 5-6 pieces of broccoli) and 3.4oz of stir fried lean steak.
Meal 5 (PWO 6:30 P+C) consists of a Muscle Milk shake and some random fruit.
Meal 6 (9:30 P+F) consists of a cup of cottage cheese, random fruit and my serving of flax seed.[/quote]
Your food choices are excellent, TL, even if I might be telling you to cut something out or move it elsewhere. Implement as many of the recommendations I make as possible and take the rest “under advisement,” meaning that if you make slow and steady progress towards your goals, who cares if your diet is perfect. (grin)
Nonetheless, recommendations and answers to your questions are as follows.
Think of a P+C meal as a P+Fruit meal. You need 3 P+C meals in a day’s time. You need 1 serving of fruit at each of those 3 meals. Since I know you’re looking for ideas, try a John Berardi classic …
4 egg whites + 1 whole egg
1 ounce of cooked chicken breast
w/ 1 cup of frozen spinach
1 ounce of onions
1/4 cup of canned mushrooms
top w/ 2 tablespoons of salsa
Cook in a non-stick pan. Serve with fresh pineapple or blueberries.
You don’t have to count the salsa, mushrooms or onions. The one whole egg provides 5g of fat. The eggs and chicken provide 31g of protein.
I agree, variety is key, but I’m pretty much forced to do the majority of my cooking on the Sunday before the work week. Do you have any suggestions on how to implement variety with such constraints on preparation?
If you send Chef Lisa Marie a PM and ask her to stop by your thread, she’ll help you put the taste and flavor into things you’re eating. I’ve said it before and I’ll say it again, Chef Lisa Marie is this forum’s secret weapon. (grin) She’s an expert on the bulk cooking thing. Cooking whole turkeys and pork or pot roasts sure do add to the variety of what you’e eating in a week’s time, along with being time efficient.
Similarly, should the brown rice be avoided in the afternoon as well? What would be a suitable replacement?
How about beans and/or veggies? Chili, maybe?
Plan on doing some bulk cooking. For your daily beans requirement, make a pot of chili. Count out 3.5 cups of beans (1 serving = 1/2 cup, so that is 7 servings, and then look up the number of ounces of lean ground beef or diced chicken breast you need to cook with it to meet your protein requirements for 7 meals.
Example. 5.3 ounces of uncooked chicken breast provide you with 32g of protein. Multiply that by the 7 meals you’re planning on making, and that works out to 37 ounces (2 pounds, 5 ounces). Add the tomatoes and spices. Leave out the corn starch thickener and corn/maize that sometimes comes in the chili kits, and divide the end result between 7 containers. Freeze part, refrigerate part. Cook once, but you get 7 meals that meet your protein and beans requirements.
Don’t count out spinach leaves. You’re allowed unlimited fibrous green veggie carbs!!! There’s a list on this thread: http://www.T-Nation.com/readTopic.do?id=1509230
On Meals 1 and 4, I’d still like to see you cut out the starchy carbs … or rather, replace them with fibrous green veggie carbs on the thread above. Try to limit protein shakes to one meal a day. You need 6 different protein sources in a day’s time. Try frozen shrimp, chicken, eggs, lean ground beef, protein powder, cottage cheese, turkey, tilapia, canned tuna, salmon, lean pork
On Meal 6, which is a P+F meal, you can have veggies, but skip the fruit. You should have fruit earlier in the day at your P+C meals (including your whole food P+C PWO meal). Oddly enough, salsa tastes good on cottage cheese. (grin) It also tastes good with Chocolate Metabolic Drive protein powder. You could also have a flax seed muffin:
1/4 cup of ground flax seed (2 tablespoons unground, prior to grinding)
1/2 teaspoon of baking powder
1.5 teaspoons of ground cinnamon
a dash of salt (to taste)
1 scoop of Vanilla Metabolic Drive protein powder
1/8 cup of water
Microwave for 1 minute and 10 seconds and eat warm!
16g of fat
30g of protein
5g of carbs
Tastes great with peanut butter if you’re running low on fat for the day. (grin)
For the body measurements, would that be with or without flexing?
Did I miss anything? (grin)