My pre-workout meal. Mince, kidney beans and rice.
Here we post what we are eating.
Let's share with other what we put down our throats.
Even better if you can throw up a pic.
Yesterday I ate:
Blueberries and Whey Rice Milk Shake 2 tbsps of whey
3 tabs of Fish oil
11:30AM bought outside
Teriyaki Chicken Vietnamese Banh Mi
2 Prawn Cold Rolls
1 Mega B Vitamin
2:30PM bought outside
Protein Cookie (Max's)
Double shot macchiato
TRAINING - Abs and lower back today.
1 fillet of pan fried salmon
Large handful of steamed green beans
350mls rice milk
2tbsp of whey
Today I ate (all from home)
1/2 cup Milk boiled Porridge with Cinnamon and Salt
Oat Milk Shake, 2 tbsp sustagen, 2 tbsp Whey, 1 Banana
3 caps fish oil
Apple while walking to work with Creatine
1 Toasted 50gms Ham/100gms Cheese/half a Tomato Sandwich on Rye
50gms of pumpkin seeds
English Bfast tea with milk
1 Mega B Vitamin
Muesli Bar (Carman's)
200gms Yoghurt with passionfruit extract
2 tbsp wheywater
Large serving of green beans
Spinach and Ricotta Pastry i made and froze about 100gms in each fillo
1 Little creatures pilsner (cmon its Thursday my only rest day!)
I will have:
305mls Oat milk
2 tbsp of whey
Last edited by SubCom; 28-05-2009 at 09:20 PM.
Should add i snack on almonds through the day and usually put a dollop of cottage cheese on most meals.
750 calories, 25g protein, 18g fat
- oats with honey
- glass of milk
varies a lot, but averages 600cal, 10g protein, 10g fat
- sandwich with roast vegetables
- pasta/rice with vegetables
- vegetable soup & bread
and of course fruit
Post-workout snack, 1700
380cal, 29g protein, 26g fat
- three eggs mixed with 300ml milk
averages 600cal, 10g protein, 10g fat
- similar to lunch, usually dinner leftovers make lunch tomorrow
and yes, fruit
Thus in all, 2,330cal, 74g protein, 64g fat
Common lunch/dinner meals are,
- yellow pea dahl with rice
- pumpkin soup
- vegetarian chilli (lots of tomato and beans) with rice or tortillas
- vegetable pasta sauce & pasta
- tuna pasta sauce
- stir-fried vegies with noodles
- curry laksa with eggplant and chicken
For indulgence snacks I have plain biscuits (arrowroot, etc) with coffee, cooking chocolate, licorice. I choose these because they're sweet and nice, but I find I don't scoff heaps of them. I'll have two biscuits, or four little blocks of chocolate and be happy. They add about 100cal and 5g of fat a day, but I don't have them every day.
I do drink coffee, but don't smoke, and while I love beer and wine, in practice I only have it about two days a month - some party I go to, and/or some dinner I host. And then I have at most four standard drinks.
The calories are a bit low, however I have some body fat to lose. It's been effective. I was 83kg @ 178cm tall in February, and am 77-78kg now, with waist measurement going from 95cm to 85cm. At the moment I'm still happily building strength and muscular size, but I expect I might have to boost the protein later on.
Athletic Club East - curing iron deficiency
Current trainees' best lifts: ♀ 130/72.5/160 at 68kg, ♂ 205/120/220 at 105kg