My results in the gym have been lackluster and I’m noticing that my diet has always been weak. I’m trying to fix that. For instance, before I rarely hit the 1g protein per lb. From now on I’m going to make sure I’m getting in a good amount of protein.
Below is what I’ve started to eat on a typical day. Before, I was eating something similar, but I was getting in less protein, like 110-125 g a day. Now I’m getting in around 155g, which is same as my weight. I’m also eating less carbs now.
9:00 am: Breakfast Burrito
1 whole egg
1/3 c egg whites
1/3 dry pressed cottage cheese
1 Ancient Grain Tortilla Wrap (10 in)
A bit of avocado/salsa
1/4 c cheddar cheese
Calories: 484, Fat: 22g, Carbs: 36g, Protein: 40g
12:00 pm: Skyr Snack
1 c Skyr
1/4 c Raw Pepitas (Pumpkin Seeds)
Handful of Berries
Calories: 384, Fat: 17g, Carbs: 20g, Protein: 40g
4:00 pm: Blueberry Protein Smoothie
1 c blueberries
2 c chopped kale
1 c milk
1 scoop protein powder
1 tbsp chia seeds
Calories: 612, Fat: 18g, Carbs: 79g, Protein: 42g
7:00 pm: Workout
8:30 pm: Tempeh Stir-Fry
1 1/2 c brown rice
1 c Veggie Stirfry
Calories: 627, Fat: 12g, Carbs: 97g, Protein: 36g
Calories: 2210, Fat: 69g (29%), Carbs: 231g (42%), Protein: 157g (29%)
I’m currently fluctuating around 155 lbs at 5’6". I’ve been at this weight for a while now, but I believe I’ve shifted more of into muscle and less fat, but that’s been a slow process and not happy with the pace it’s going at. I think I’m around 14% body fat, but that’s a guess.
My first milestone would be to get to 160 lbs with the same body fat percentage. Is the above diet okay? What should I do to hit my first milestone of 160 lbs with same body fat.