Before I ask for everyone to critique my diet, I think it’s important that you all know somethings about me. About 8 months ago, I dropped a lot of weight. I was already pretty small to begin with: 5’7, 135LBS @ about 5-6%BF. Well, after starting to workout more intensely for Jeet Kune Do, I dropped down to 122LBS @ about 3%BF.
At first I didn’t realize until I caught a glimpse of some headshots (I’m an actor as well) and was stunned with how scrawny I became. I immediately knew I hadn’t been eating enough. I started to experiment with different meal plans with the indefinite gosl of getting up to 137LBS @ 5%BF. Well, it took some time but, I eventually found a diet that worked for me (a little). I am currently 142LBS @ about 5%BF and got at least that far using this diet:
Meal 1
1 egg w/ 1 cup egg whites
1 slice full fat cheese
couple handfulls of spinach
1 cup oats
1 tbsp ground flaxseed
1 tbsp honey
1 large banana sliced
Meal 2 (During and Post-workout)
2 scoops Surge
Meal 3
5 oz chicken breast, salmon, 93% lean beef, or top round steak
1 cup brown rice or 7 oz yam
6 oz broccoli
1 tsp EVOO
1 large apple
Meal 4
1 cup oats
1 scoop Metabolic Drive
1 tbsp ground flaxseed
1 large banana slices
1/2 cup berries
Meal 5
5 oz chicken breast, salmon, 93% lean beef, or top round steak
1 cup brown rice or 7 oz yam
6 oz broccoli
1 tsp EVOO
Meal 6
1 cup lowfat plain yogurt
1 scoop Metabolic Drive
1/2 oz almonds
1/2 cup berries
Meal 7
1 cup cottage cheese
1/2 cup berries
1/2 oz walnuts
Though I surpassed 137 Lbs, my goal has now changed to getting as big as possible while still feeling quick and agile (for JKD) and maintaining 5% BF (for acting). Originally I felt that heavier than 140 would weigh me down, but I actually feel more light, quick, and powerful than ever before.
Anyway, to reach my goals I started reading up on Dr. Beradi’s articles and finally succomb to the fact that I shouldn’t be combining F + C. As a result, I have now changed my meal plan to this:
Meal 1 (P + C)
1 cup oats
2 scoops Metabolic Drive
1 large banana
1/2 cup berries
Meal 2 (P + C)
2 scoops Surge
Meal 3 (P + C)
6 oz chicken breast, trkey breast, or shrimp
1 cup brown rice or 7 oz yam
8 oz broccoli
Meal 4 (P + F)
1 cup cottage cheese
1/2 cup berris
1 oz almonds
Meal 5 (P + F)
6 oz 93% lean beef, top round steak, or salmon
8 oz broccoli
1 tbsp flax oil
Meal 6 (P + F)
1 cup cottage cheese
1/2 cup berris
1 oz walnuts
Meal 7 (P + F)
2 eggs w/ 1 cup egg whites
1 slice full fat cheese
couple handfuls of spinach
1 tbsp flax oil
So does this comform to Berardi standards? Are my fats balanced enough? Also, is that last meal too big for a bedtime meal?
Please let me know how I can improve. Thanks in advance for any advice.