Here's what I ate yesterday
9 egg whites, about a cup of oatmeal, bluberries
green salad with a ton of beans
Gatorade (about 15 oz) before workout, 2 cups of whey after workout, along with 2 pieces of fruit.
Good chunck of trurkey lasagna with roasted vegetables.
I avoid soft drinks, and am trying to reign in the sweet tooth for cookies, cake, Dairy Queen, etc.
Assistance exercises: I was doing more of those 6 months ago but I have recently slacked off. Before, I was doing chins, pull-ups, and dips (on an assist--too weak to do those without one) but I slacked off because I plateaued on those. Other than that, on the press day, I do Bicep curls and sitting dumbell military press, On Bench Press day I do Incline Bench Press which I recently put on the 5/3/1 program and its going up for the moment. I am trying to learn how to do Power Cleans but that's been a little tricky (I have Rippitoe's "Starting Strength")
Any advice for assistance to improve bench press and the press would be greatly appreciated.