Hi all, would you mind taking a look at this diet I've come up with? Kind of a combo of NROL4W and PN. Any suggestions, or does this sound pretty good?
Breakfast- 1/3 cup oats [dry], 1/5 cup frozen blueberries, 1 tsp Peanut Butter, 20 grams of chocolate protein
mid morning snack - homemade protein bar
lunch - Greek salad with chicken
afternoon snack - pepper with hummus
Workout
Post workout protein shake
Dinner tuna burger and broccoli and fish oils
I'm trying not too do too many carbs, that is a total weakness for me!
Shoot, typical me, I post before thinking it all through. Sorry, here is some more info
I'm about 5'5. I think I weigh about 120, not too sure. I'm not sure about bodyfat, but I would guess around 18 or 19% My goals are to lose a few inches of fat and gain some muscle [I'm not too out of shape, but my diet recently has been HORRIBLE so I've gained some fat I want to get rid of]. I'll try to be a bit more specific about the food portions:
Breakfast- 1/3 cup oats [dry], 1/5 cup frozen blueberries, 1 tsp Peanut Butter, 20 grams of chocolate protein shake
mid morning snack - homemade protein bar - peanut butter, flax meal and chocolate shake, around 215 calories per bar
lunch - Greek salad with chicken [2 oz chicken, mixed greens]
afternoon snack - 1 whole pepper with hummus [1/2 cup hummus]
Workout
Post workout protein shake [20 grams, about 100 calories]
Dinner tuna burger [1/2 serving, from PN,about 245 calories, made with tuna, whole eggs and flax meal] and broccoli and fish oils [1 tablespoon]
Does that give a bit more info? I must think before posting, lol
I think its higher calories, when my little one is in bed I'll put it into fitday and see.
I've just gotten over a huge burnout/cold so I'm starting stage one of NROL4W tomorrow. I was out for a few weeks, just over did it I think. I usually do a mixture of high energy moves [like DB snatch squats] with heavier lifting. Full body workouts, high intensity. I think nutrition is a reason why I burnt out in the first place, I was eating too many crap calories, that's why I'm really looking for input so this doesn't happen again! thanks
Yeah. Post what you come up with. Keep in mind that NROL4W is pretty intense. A lower volume workout with heavier weights might have even been better for you if calories were low.
I don't think you burn out from too many crap calories, btw. Look at those runners who "carb up" on pancakes (not whole wheat or protein pancakes, either) and other crap. You burn out from not enough calories, not enough recovery time, not enought sleep, too much stress, and a workout program that's too intense.
I'm all for you not having crap calories, but the calorie itself has become underrated. The difference in energy levels, fat loss, and muscle growth between 1500 calories a day where they're all "good" or where too large a percentage is "crap" is likely pretty small. We're not talking actual health, of course...
I don't even eat meat so I could be wrong about this, but 2 oz of chicken seems like a pretty small portion? Isn't a typical portion something like 3-4 oz, at least? Your food choices look good but you should make sure at least in the beginning that your calorie intake matches up with what is recommended for you in the book. You can always adjust after a month or so if you feel the calories are too high.
Looks like waaay too little food. 1/5 cup of berries? Why even bother with such a small amount? Berries are super high in antioxidants and good deal of fiber. And 2 oz of chicken? that is a minuscule amount. Add it all up in fitday and see where it comes out.
Ok, so you were totally right! the total was 1363 calories 61 grams fat, 90 carbs, 123 protein.
The whole meat thing is a mystery to me, I've just recently added it back into my diet, I was a vegetarian for a while but have recently changed. No red meats though, but as far as the weight of foods go, I guess I underestimate. Looks like I need to add another meal, maybe some fruit and PB or something.
I'm right? I'm putting this date down on my calendar!
Actually, although 2oz of meat doesn't seem worth even eating, you're protein is not too bad. So, you can bump up in almost any area and feel pretty safe.
Diet ??
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