ALOHA!! FROM WHAT I SEE, AT FIRST IMPRESSION IT SEEMS YOU NEED MORE CALORIES, PROTEIN AND ESSENTIAL FATS. YOU SHOULD ALSO CONSIDER WHEY PROTEIN SHAKES YOUR NEW BEST FRIEND. I TOOK YOUR DIET AND TWEAKED IT A BIT. THIS IS A LOT OF WHAT MY OWN DAILY DIET LOOKS LIKE, AND IM FEMALE, 5’3" AND WEIGH 118# AND AM SLENDER. I HAVE A SLOW METABOLISM, BUT AM VERY VERY VERY ACTIVE AND TRAIN VERY, VERY HEAVY FOR MY WEIGHT, SO YOU MAY NEED TO TWEAK THIS EVEN MORE BECAUSE YOU MAY NEED MORE CALORIES THAN THIS. EVERYBODY IS DIFFERENT IN TERMS OF HOW FAST THEIR METABOLISM IS. ONE WAY TO TWEAK IT IS TO SPREAD YOUR SANDWICH TOASTS/BREADS/WRAPS WITH NATURAL NUT BUTTERS BEFORE ADDING FILLINGS, OR SPRINKLE YOUR VEGGIES WITH FLAX SEED OR EXTRA VIRGIN OLIVE OIL. ANOTHER WAY IS TO ADD 1/2 TO 1 CUP OR SO OF FAT FREE COTTAGE CHEESE TO A MEAL, MIXED INTO YOUR CHILI OR OATMEAL, TOPPED ONTO YOUR SALADS OR AS AN EXTRA SNACK. IF IM GETTING TOO THIN, I EAT AN EXTRA TABLESPOON OR TWO OF NATURAL ALMOND BUTTER WITH A SPOON OUT OF THE CONTAINER–VERY VERY YUMMY, OR ADD AVOCADO SLIVERS TO SALADS AND SANDWICHES. I GO WITH THE FATS BECAUSE I USUALLY GET THIN WHEN I’M SLIGHTLY OVERTRAINED AND MY SKIN AND HAIR GETS DRIER SO I KNOW MY CELLS NEED THE ESSENTIAL FATS. I OBTAIN MY ALMOND, PEANUT, CASHEW AND MACADAMIA NUT BUTTERS FROM A LOCAL HEALTH FOOD STORE, WHERE THE NUTS ARE WHOLE AND YOU GRIND THE BUTTER YOURSELF…AND THE BUTTERS NEED TO REMAIN REFRIGERATED AND THE OILS STIRRED BACK INTO THE BUTTER EVERYTIME BEFORE EATING. THESE BUTTERS ARE VERY RICH DELICIOUS, BTW. ANOTHER WAY TO ADD MORE CALORIES/PROTEIN IS THE EAT A LOT OF STEAKS! OF COURSE THE EASIEST, MOST CONVIENENT AND ECONOMIC WAY TO GET MORE BANG FOR YOUR BUCK PROTEIN WISE IS TO ADD WHEY PROTEIN SHAKES. THE FOLLOWING CALORIE/PROTEIN CALCULATIONS ARE APPROXIMATE, BTW. ANYWAY, HERE IS YOUR DIET TWEAKED UP:
meal 1: BANANA PROTEIN SHAKE: 1 banana, 1 cup skim milk, 4 ounces of water, 2 scoops whey protein powder blended with ice cubes (~450 calories, ~46 or so grams protein)
CARDIO
meal 2: OMELETTE/PROTEIN OATMEAL: eight egg whites scrambled with some milk; 1 cup oatmeal mixed with 1/2 cup skim milk, 1 scoop whey protein and 1T. natural raw almond butter (~397 calories, ~56 grams protein)
HEAVY WEIGHT TRAINING
meal 3: POST-WORKOUT SHAKE: 16 ounces orange juice, two scoops whey protein, whatever powdered/liquid supplements you like (ie: bcaa, flax, glutamine, creatine), ice cubes in a shaker (~460 calories, ~24 grams protein
meal 4: TWO OPEN FACED SANDWICHES: 2 slices of toasted whole wheat nutty brown bread, one can water packed tuna mixed with 1T. flax seed oil and finely chopped red onion (~570 calories, ~35 grams protein)
meal 5: TORTILLA ROLL/FRUITY COTTAGE CHEESE: 1 whole wheat tortilla, chopped turkey breast mixed with 1T. flax seed or extra virgin olive oil, chopped celery and chopped tomato; 1 cup fat free cottage cheese with one teaspoon fruit-only raspberry jam (~480 calories, ~30-40 grams protein)
meal 6: Broiled ahi or salmon or chicken breast or steak- brushed with extra virgin olive oil and seasoned; steamed vegetables or raw salad with balsamic vinaigrette and sprinkled with 1T. sunflower raw seeds (~350 calories, ~20-30 grams of protein, depending on portion sizes)
meal 7: SHAKE: 2 scoops stawberry or chocolate whey protein powder blended with water and ice cubes, ZMA, multivitamins, C-complex with C (~220 calories, ~44 grams protein)
~2927 calories, ~245-265 grams protein depending on portions
GOOD LUCK WITH YOUR DIET AND TRAINING!! MUCH LOVE AND ALOHA, MICHELLE:)