Hello, hope you’re all doing well.
So I’ve developed an all-organic diet in preparation for when I hit the gym two months from now (till then, I’ll be doing body-weight exercises) in an effort to gain some muscle (weighed in at 157 lbs this morning).
I don’t want to waste my time at the gym so I know diet is essential. Thing is, I also work in construction and I spend about 4000 calories doing that. I have massive fatigue from this work and want a diet that will both give me the energy I need to work and work out, and the energy required to build muscle and to recover.
Basically, I don’t want to be drained all the time and want to amp up my endurance/stamina while building muscle.
Please take a look and let me know if I’m on the right track:
Breakfast (about 5-6am):
1 Cup Long Grain Brown Rice with splash of Olive Oil
1 tsp Freeze-dried Acai Berry
1 tsp Maca Root Powder
2tsp Goji Berry Powder
1 Scoop Plant-Based Protein (Pea, Artichoke, Quinoa)
*** NOTE: I’m looking for a suitable protein powder that is both organic/clean and inexpensive. I’ve searched around and found a brand called “Only Protein” but am unsure if I should commit to buying. If you can suggest some others I would appreciate it.
2oz Almonds
1 Cup Matcha Tea
Total Meal Value:
834 Cals
45.0 Fat
58.0 Carbs
56.1 Prot.
Snack (around 10 am):
1 Cup Long Grain Brown Rice with splash of Olive Oil
2 Eggs (in Rice)
2oz Almonds
1 Pear
1 Apple
1 Banana
Total Meal Value:
1,111 Cals.
58.4 Fat
128.5 Carbs
31.8 Prot.
Lunch (Around 1pm):
1 Cup Brown Rice
and
1 Cup Lentils splashed with Olive Oil
2 Eggs (In Brown Rice and Lentils)
1 Carrot
10 Spinach leaves
3 Celery
1 Kiwi
1 Apple
1 Pear
Total Meal Value:
1,027 Cals.
31.4 Fat
155.6 Carbs
41.7 Prot.
After Work/ Dinner (Around 5:30pm)
Half Salmon Tail (About 2oz)
2 Eggs
1 Cup Long Grain Brown Rice with splash of Olive Oil
2oz Almonds
1 Celery stick
2 Kale leaves
Total Meal Value:
891 Cals.
58.2 Fat
67.1 Carbs
32.6 Prot.
Before Bed (About 8:30)
1/2 Cup Brown Rice
with
1/2 Cup Lentils with splash of Olive Oil
and
1 Cup Ground Beef
2oz Almonds
1 Banana
Total Meal Value:
1,209 Cals.
60.4 Fat
122.9 Carbs
56.3 Prot.
TOTAL DAILY VALUES:
5,072 Cals.
253.4 Fat
532.1 Carbs
218.5 Prot.