In my last topics, I covered the way I’m training and I will be training. Now I want to get some advice as far as my nutrition.
Here’s the thing: in the past 2 months, I haven’t gained or lost practically any weight. I look a little leaner and maybe slightly bigger (you can check out the pics in my training log) but not much has changed.
Unfortunately summer is coming and, while I don’t want to cut because I’m not carrying a whole lot of muscle yet so it wouldn’t make much sense, I would still like to lose some fat at least for the summer.
The traditional bulk and cut hasn’t done good for me so I need to try other approaches.
Below I will post what a training day looks like nutrition wise.
What I would want to get as far as advice:
- Feedback on my current diet
- What should I do now considering I want to get a little more defined?
- How should I go about putting on more muscle, especially when the summer is over? I want to stay relatively lean all year, but my goal number one is building muscle and getting bigger.
- How should I go about peri workout nutrition? I read many different articles about this but, what’s recommended at my level?
- Would you recommend any other supplements than the ones I’m taking? (whey, creatine)
So as a sample here’s what I ate today:
Oatmeal 40 g
1 piece of light mozzarella (125 g)
Usually I will have an omelette as a protein source but this morning I was feeling lazy and I picked the mozzarella because it was quicker. Also sometimes will have quinoa in place of or together with the Oatmeal.
Mid morning snack
I usually bring a protein shake at school but today I was feeling like having that.
Tuna filet 140 g
Mixture of carrots, lentils, peas, and farro 240 g
It’s usually either this, of maybe chicken / turkey breast with veggies. I might have a carb source like potatoes or cous cous.
##Mid noon snack
Low fat cottage cheese 150 g
This is a staple for me, love it.
##Pre workout meal (about 1 hr before)
Lean beef steak 180 g
Zucchini 150 g
Quinoa 60 g
Creatine 4 g
I might have Oatmeal as a carb source, or even rice. I enjoy having babies’ rice flour from time to time. I often have chicken or Tuna instead of steak. I might have beans, spinach, or broccoli instead of Zucchini.
##10 minutes before workout
20 g dextrose
I take this to spike insulin during the workout and help the muscles absorb the amino acids I will take during the wo
About 10 g dextrose
One scoop (about 30 g) whey protein
##Right after the wo
Pre packaged drink with 11 g of carbs and 20 g of protein
I might skip this from time to time. For a period of time I was doing as Chad waterbury advises to do in this book muscle revolution. I was having a posto wo shake, and then one hour later a carb and protein only meal, consisting of milk with whey and chocolate chips in it.
1 hr after workout
Bresaola sandwich with parmesan cheese flakes and salad
Today I had this because I didn’t come home til midnight (i workout at 8 pm) so I had to eat out. Usually my post wo meal consists of a lean protein source like chicken, Tuna, lean steak and carbs like rice, quinoa, or cous cous with veggies.
So today i ate 2,441 kcal, 263 g pro 221 g carb 52 g fat
Let me know anything related to my diet and the questions I asked. Thank you all