Johnka, you are the master when it comes to this stuff and im looking for a little advice. Ok, so im trying to lean up a little. Currently i am lifting 4 days a week and doing 15 minutes cardio 6 days a week. Im 6' 160lbs, and dont want to lose weight, just lose some fat and maintain muscle. Am i on the right track?
Wake up at 6am
-Total Protein Cereal (1cup) 170cals, 15g protein, 9 carbs
-High protein milk (1cup) 40 cals, 8 g protein, 3 carbs
-Slice of 100% Whole wheat 50 cals, 3g protein, 8 carbs
-Natty peanut butter (1tbsp) 105 cals, 4g protein, 3 carbs fat
Gym at 7 30am
Post workout shake (9am) consisting of:
-Large banana 130 cals, 2g protein, 32 carbs
-Whey (1.5 scoops) 200 cals, 30 g protein,
-Xantham Gum
-glutamine
Lunch 12 30pm
-grilled chicken breast 200 cals, 35 g protein
-almonds 120 cals, 4g protein, 4 carbs fat
-lettuce 25 cals
-avocado 100 cals, 2 g protein, fat
-fat free italian 35 cals
Snack 3 30pm
-Low fat cottage cheese (cup) 200 cals, 30 g protein, 10 carbs
-almonds or cashews (about 20) 120 cals 4 g protein, 4 carbs fat
Dinner 7pm
-Lean meat (big serving) 400 cals, 70 g protein, fat
-Broccoli\asparagus 100 cals 3 g protein, 10 carbs
-salad 25 cals
-fat free Italian 35 cals
Before bed (optional if hungry) 10 30pm
-Low fat cottage cheese (1 cup) 200 cals, 30 g protein, 10 carbs
sleep @ 12 30am
Totals= 2255 cals, 230 g protein, 100 carbs, around 60 g fat
Thanks for your reply, it means a lot.
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