1 tablespoon of extra virgin olive oil is about 14 grams of fat. 2 Saturated, 11 monounsaturated, and 1 poly unsaturated. On any sizeable salad, which I don’t think I saw in your diet at all, 2 tablespoons of the stuff is nothing. Walnuts are also a go od source of polyunsaturated although your fish oils etc should be covering that.
Something to think of though. You could just put it on a spoon and enjoy, but I think oil and vinegar on a salad would be much more enjoyable for your taste buds. Definately better than any type of shitty fat dressing too.
Exactly just be liberal with the olive oil even just take a swig. Your going to want extra virgin as its first pressed and minimally processed.
Other than that carry nuts there loaded with k/cals good fats, minimal protein and lots of nutrients, protein shakes bring little baggies with the powder dump in cup stir bam. You can even make little protein balls with natural PB and protein powder pop one of those 1 tablespoon of PB and 1 scoop of Metabolic Drive 300 or so awesome k/cals.
just takes a little pre planning and prep once you get used to it its cake. NEVER leave the house without something in a pocket or back pack even a friggin chicken breast pre cooked in a ziplock
Ahahaha, I haven’t gone so far as to carry around a cooked chicken breast yet, but I keep some nuts in the truck, and shaker bottles with protein powder in them. You can ALWAYS do something. I don’t really like jerky because of all the sodium and it getting stuck in my teeth horribly, but if you also carry around osme floss it can save you at times.
One other thing I’d like to add…I don’t really count my calories on a daily basis. I have averaged about how much I eat in a given day, but I really just kind of eyeball the mirror and scale on a weekly basis. I’e got years of dieting under my belt so it’s pretty easy for me to know what I should and shouldn’t eat at this point, though I know in the near future I will have to FINE TUNE.
What I’m getting at is, couting your calories can be very helpful, and so can weekly weigh ins and what not…I actually think that will help you more than asking how you should change your diet over the internet.
Your diet does seem to be lacking vegetables, but except for the fact that I drink no milk, and eat tons of vegetables and olive oil in mine, our diets seem to be pretty close, and I am just a little above 200 pounds.
What I’m saying is, if you’ve counted your calories and your weight isn’t doing what you want it to, or you’re not looking the way you think you should in the mirror after a month or so, either add or subtrat calories, increase or decrease cardio HIIT, and see where things take you. YOur body is pretty much your big expirement, you don’t want to do anything too drastic, but a few weeks of over or undereating by 3oo calories isn’t going to hurt you in the long run.
Take what I’ve said with a grain of salt, but hopefully it’ll help you out a little bit.