I plan to start a new routine and new diet on June 2nd. I have gone from 180LBS ~12%bf to my current 217LBS ~16%bf in the last year using my old routine and diet so it’s not like im switching all the time. I am 6’2" 22y/o
My basic problem is that i despise preparing food. I hate cooking more than 2-3 meals a day and trying to do this often leads to me saying “fuck it, ill just go buy a chicken burger at KFC” or something to that effect. With this in mind I have designed my diet to really cut down on preparation times etc, which will help me stick to it very strictly.
Goal: to be a lean 225LBS, which will no doubt involve me getting to ~240LBS then attempting my first cut.
What I need from you: critique my diet and make any suggestions you feel appropriate.
Meal 1 (7:00am)- whey isolate, creatine, fruit juice
I’ve been reading a lot about spiking insulin first thing in the morning with fruit juice in order to better absorb the protein and creatine, hence only whey isolate, no fats or lactose to slow down absorbtion
Meal 2 (7:30am)- 10 egg whites with 3 yolks (scrambled), 3 slices brown bread (toasted with butter), cup of coffee)
This is 30 mins after my first meal by which time the whey should have been absorbed.
Meal 3 (during the workout, not after)- whey isolate, creatine, glutamine, vitimin C powder
I’ve read a lot about Vit C minimizing cortisol production, plus it has citric acid to spike insulin again so the protein and creatine can be absorbed.
Meal 4 (PWO, 11:00am)- Beef Stirfry, White Rice
I chose white rice because the body is depleted PWO to help get that glycogen back into the muscle quickly. Beef stifry as opposed to chicken for the extra creatine.
Meal 5 (2:00pm)- Pea Protein (unflavoured), Peanut Butter and Banana Smoothie
I chose pea protein because I can get it cheap, it has 36g protein which makes over 40g for the shake as a whole, and I wanted to vary the protein sources to avoid becoming lactose intolerant. Also because it only requires throwing into a blender, less than 1 minute prep time,
Meal 6 (4:00pm)- Tuna Sandwich using brown bread veggies and cheese
Slow release carb in the brown bread and varying up the protein sources by adding in a fish protein. the cheese is to get the extra calories.
Meal 7 (6:30pm)- Pea Protein (unflavoured), Peanut Butter and Banana Smoothie
Meal 8 (9:00pm)- Cheap whey protein (a mix of isolate and casein) mixed with milk, fish oils and multivitamin
Because of the casein in the shake, the milk and the fats that are present i am hoping that this will slow down absorbtion time and allow a prolonged release throughout the night.
Summary of questions:
-what do you think of the diet generally?
-what do you think about using pea protein bearing in mind it works out about 50c per serving
-is varying my protein sources like this a good idea? sources include
1)isolate from morning and during workout shakes
2)egg protein from meal 2
3)beef protein, meal 3
4)pea protein, meals 5 +7
5)nut protein, meals 5 +7
6)fish protein, meal 6
7)milk protein, meal 8
-i need a suggestion for something to add to meal 4 which is post workout to add some more protein, but it needs to be a protein which can be easily absorbed because that works best with the white rice for the post workout period.
Appreciate any advice guys and my bad about it being so long