Hello everyone, long time lurker on T-Nation…finally a member.
23 yo, male, former collegiate football and track and field participant.
6’0"—228 lbs.—Probably around 12% BF
Clean and Jerk-335
Follow a custom weightlifting/powerlifting program with an emphasis on strength, functionality and overall condition. Besides the above mentioned lifts I do pullups, snatch and clean pulls, standing presses (never seated or with dumbbells) and thats it. Also do functional training like kettlebells, tire flips, sledgehammer work, plyometrics…etc. Ok so Ive got that under control now for my diet.
Numbers listed after food will go in order of calories, fat, carbs, protein
4 whole eggs-280, 20, 0, 24
1 slice cheese-60, 4, 2, 3
1 tbsp olive oil-120, 14, 0, 0
2 slices turkey bacon-70, 6, 0, 4
1.5 cups 2% milk-195, 7.5, 18, 12
3 scoops Dymatize Whey Protein-351, 6, 6, 72
1 scoop natural PB-190, 16, 6, 7
Meal 3 (periworkout)
1.5 cups natural OJ-165, 0, 39, 3
Handful spinach-20, 0, 3, 2
2 cans tuna-100, 1, 0, 26
(meals 2 and 3 are in shake form)
2 chicken breasts or 2 slices of salmon-approx 220, 5, 0, 46
Handful broccoli-30, 1, 6, 3
Little bit of ketchup or salsa-approx 15, 0, 3, 0
According to some quick math that puts met at…
86.5 g fat
87 g carbs
202 g protein
Again these are rough numbers and are close enough for me. I know everyone here will say that protein needs to be higher…but first let me explain my goals.
Truly could care less about my weight…concerned about general performance and let’s face it…physique as well. I have been dieting for summer season for the past 2 months (almost no carb and low low calories and am very close to desired leanness for summer). I want to keep my strength and have been able to despite recent cut and now I am wanting to adopt a more moderate leanout meal plan and have worked out the above.
Just looking for general thoughts and comments/suggestions. I know its not a ton of food but I would go bankrupt if I ate everything I wanted to…