Sample lifting day diet

[fit]

Hokay... so as I said in my intro, I'm 40, casual lifter/hobbyist.

6'2, 187 at ~14%

I'm working on slowly adding lean mass/recomping. I lift 3x total-body weekly, and do ~25 minutes stairs/intervals most other days.

Here's a sample of what what I'm eating on a lifting day (today, lifting at 8:30a). I'd appreciate any thoughts. I try to keep carbs down below 150g on lifting days, lower on cardio only days. I'm managing to up the lifts either by reps or weight every couple of workouts while keeping the bodyweight about the same, muscle measurements slowly up and waistline in check.

7a
40g Scottish oats w/ 30g True Protein (blend of wheys/casein/eggwhite)
4 eggwhites and 1 whole egg

8:15a Beta Alanine (skin tingler! #aseeingstars5gt# +Xtend pre-wo
8:30a Lift (during-wo 4 scoops Xtend)
10a pwo 80g waxy maize w/2 scoops Xtend

10:30a 40g Scottish oats w/ 30g True Protein (blend of wheys/casein/eggwhite)

Noon 7oz lean buffalo & 12oz cooked greens (collards/mustard/kale etc)

~3p 8oz chicken breast, ~10oz green beans

~6p 8oz chicken breast, ~10oz green beans

~9p 60g True protein blend plus 1T flax oil (or 2T natty PB), fish oil caps.

Todays #'s:
3014 calories

389g protein; ~140g carbs (after subtracting the green veg, ~200 including); 68g fat; 53p 27c 20f

Considering I'm not very muscular*, 2g protein a day seems high but I'm unaware of any ill effects.

(On weekdays I lift at about 5p, so breakfast is the same, but the w/o regimen is moved to around the evening workout... and I occasionally use skim milk in that last shake.)

*For example:

Shrugs: 2x12 @275
Inc Bench 2x10 @145
Dips 2x10 (weighted +25lbs)
Leg press (Hammerstrength angled press) 2x12 @ 450
EZ Bar biceps curl 2x10@75
Bent-over BB rows, wide-grip, 2x12 @135 #smileybusted4nh#


Thanks in advance for any suggestions!

[Tim Wescott]

Not a bad diet at all,very healthy with plenty of protein for a person of your weight.............. but I would eat 8 eggwhites and 2 whole eggs at the 7 AM meal and drop the shake.

I would also add in some starchy carbs in the form of solid food,ie. brown rice or or baked potatoes besides the oatmeal.............if eaten early enough or before or after training,you`ll be fine.

Have a steak or lean ground beef once or twice a week also besides the buffalo meal.

Just a few nitpicking type suggestions.....not a bad diet at all.

The main question is,are you making progress?

[fit]

Thanks Tim.

I do seem to be making progress, certainly in terms of muscle dimension. I'd like to probably be leaning out better... but that'd just be a matter of dropping cals I'd guess.

(BTW the true protein with the oatmeal (first thing AM and pwo2) is just mixed in with the oatmeal. I could certainly do more eggs but since we buy local, free range they're on the pricy side. I'll try that for a while. I do sweet potato or winter squash pwo #2 on occasion.

I do 96% lean ground beef pretty often. Steaks! Just waiting for winter to end up here in the hinterland #smileylame7qi# to bust out the grill.

What are your thoughts on which cuts. I know sirloin is lean... but I'm a foodie and lover ribeye... which is fattier.

Thanks for your help.

[Tim Wescott]

I`d personally just opt for the leaner cuts of beef in your price range.

Your diet is good,and as I said,I was nitpicking, but I do think those things would help,but you are already doing them so no problem there anyway.

You should look into cycling your carbs to possibly get a bit leaner.

As long as progress is constant,albeit slow at times,that is all that matters.

[fit]

admin said:

You should look into cycling your carbs to possibly get a bit leaner.

Thanks... meaning like 50-100-150 in sequence? Or even zero carb days? Does it matter to you if lifting falls on a no carb day?

I'm thinking I better lean out more over the next month. We just decided to spend a week in Amsterdam mid-may so... best make room for the food.

[Tim Wescott]

Read this thread:
timwescott.proboards18.com/index.cgi?board=Discuss&action=display&thread=1082122841

[RUBICON19]

Looks very solid to me

[fit]

rubicon19 said:

Looks very solid to me

Thanks man- And Ski- yup- that's what I was referring to. If anything- I think I'm shortchanging a little on carbs.

Cheers! for the help.

[RUBICON19]

Top round is a great lean cut!

You could try pancakes in the am

1/2 cup oats
1/2 cup low fat cottage cheese
6 egg whites

All in blender. Then cook on a skillet.. YUM!!

[RUBICON19]

fit said:

admin said:

You should look into cycling your carbs to possibly get a bit leaner.

Thanks... meaning like 50-100-150 in sequence? Or even zero carb days? Does it matter to you if lifting falls on a no carb day?

I'm thinking I better lean out more over the next month. We just decided to spend a week in Amsterdam mid-may so... best make room for the food.

Should not matter where your low carb days fall. They should fall on different days each week. Your body will feed off of the days before.

[fit]

Thanks!