misterzippo

Been lurking on this board for quite some time and thought I'd post up my revised eating plan for suggestions. I've been reading through SKIP's journals and am trying to take some gems from it and use it in my nutritional knowledge arsenal. (carb cutoffs, high gi foods, pf/pc, etc)

About me: 5'5 169, and a fair amount of fat, (16% est) not to be confused with alot of fat. My main holds are lower back and handles. Been lifting for 7 years (Dc since July 06) but my problem has always been nutrition and fear of being a size 38 200# fatty again.
Anyway here is a sample from my workout day, I seemed to look great in the mirror the next morning.

7 Ground beef with small amount of organic ragu, oats with milk.
10 banana
11 Protein shake (2/1 whey/casein) with 2 cups skim milk
1. 2 boneless pieces of pork loin (low fat) 1.5 serv sweet potato fries
4 homemade chili (high protein, moderate fat, lots of veggies, some beans)
530 Workout
715 1 scoop waxy maize, 5g cee, 5g bcaa
8 60g whey, 2 serv of fruity pebbles in water
1130 2 bonelss tenderloin cuts mixed with natty pb, olive oil and veggies

Days calorie estimate: Protein 355. Carb 260. Fat 70. About 3100 cals

Supps: Multivitamin, green tea, 2-3g Vit C and some Vit E before training, 1-2 sccops metamucil, fat burners on occasion (more for energy on long days)

I spend the majority of my day in the car without access to microwaves and such, but sometimes I can swing by the house and grab lunch (the case on this day)
Usually I would eat that banana with the shake but I had a client to tend to and thats what I could do.
I would normally eat that last meal sooner but the fruity pebbles spiked me and I fell asleep watchin tv so I ate when I awoke

Goals with this diet would be a recomp if you will. I've done low carb, carb cutoffs etc etc but in the end I think my metabolism just crashes because adding it up I was lucky to eat 2300 cals on a workout day.

I'm going to keep the milk in because at most I drink 3 cups a day and I've tried going milk free for several months before and I didn't notice that big of a difference.

Suggestions? Chastisements? Rebukings?

-Zippo

JoeBob

I'm not sure where you are getting the 70gm fat from, but it's probably more like 120-130gm. Ground beef, pork, chili, olive oil, pb and tenderloins at the amount you need to get that high of protein intake, your fat will be higher.

This is what I'd try:

7 6 egg whites w/ oats with skim milk & 3-5gm fish oil
9 Protein shake (2/1 whey/casein) with 2 cups 1% milk
11 1 Chicken Breast, sweet potato fries (if baked) or brown rice, green veggies
1. Protein shake (2/1 whey/casein) with 2 cups 1% milk
3 homemade chili (high protein, moderate fat, lots of veggies, some beans)
5 10gm whey, 2.5g bcaa, 2.5g cee, banana
530 Workout
715 1 scoop waxy maize, 2.5g cee, 2.5g bcaa, 30gm whey
9 2 boneless tenderloin cuts, veggies, 1-2tsp olive oil
11 Protein shake (2/1 whey/casein) with water

You may also want to substitute the chili for something a little leaner, like another chicken breast or some lean ground turkey.

misterzippo

I may have to go back and recheck my fat measurements. Most of the time they are not full serv sizes though, for example its not 1 14g TBSP of olive oil or it may just be 1 TBSP of PB, not the 16g 2 spoonfuls. I also do 96% my own cooking so I trim the lean tenderloin and when i cooke ground beef I drain it and rinse it thoroughly. I've tried egg whites for breakfast and I can only drink them raw, I hate cooked eggs, thats why I do the ground beef.