Roger's daily food intake [updated]

[Roger]

3:30 am 6-7 egg white scrambled/ 1/4 cup oatmeal w/ cinnamon
16oz. water
5:00 1/4 cup almonds
6:30 46grams protein / water
8:30 4-5 oz chicken/ 1/2 apple 23 gram protein
11:00 4-5 oz lean meat, cup vegetables[or rice] 23 gram protein/ water
1:00pm 6 oz tuna/ w cup green beans 10-12 oz water
3:30or 4:30 1/2 pbj sandwhich {natural}
6:00 4-5 oz lean meat, cup vegs 16oz water
7:30 23-46 gram protein smoothie

I try to drank at least 150 + ozs. water

[mrky03]

roger said:

3:30 am 4egg white 1 yolk omelet with vegs and chicken
1 whole wheat toast & sugarfree jelly
23 grams protein in water
5:00 1/4 cup almonds
6:30 46grams protein / water
8:30 4-5 oz chicken/ 1/2 piece fruit or 1/2 cup 23 gram protein
11:00 4-5 oz lean meat, cup vegetables 23 gram protein/ water
1:00pm 3 oz tuna/ w 5 triscut cracker 1/2 fruit 10-12 oz water
3:30or 4:30 1/2 pbj sandwhich {natural}
6:00 4-5 oz lean meat, cup vegs 16oz water [1/2 Hershey's dark chocolate bar , occasionally] I'm only human LOL
7:30 23-46 gram protein smoothie

I try to drank at least 150 + ozs. water

Looks good Roger. What are your current goals?

[EBA84]

roger said:

3:30 am 4egg white 1 yolk omelet with vegs and chicken
1 whole wheat toast & sugarfree jelly
23 grams protein in water
5:00 1/4 cup almonds
6:30 46grams protein / water
8:30 4-5 oz chicken/ 1/2 piece fruit or 1/2 cup 23 gram protein
11:00 4-5 oz lean meat, cup vegetables 23 gram protein/ water
1:00pm 3 oz tuna/ w 5 triscut cracker 1/2 fruit 10-12 oz water
3:30or 4:30 1/2 pbj sandwhich {natural}
6:00 4-5 oz lean meat, cup vegs 16oz water [1/2 Hershey's dark chocolate bar , occasionally] I'm only human LOL
7:30 23-46 gram protein smoothie

I try to drank at least 150 + ozs. water

At 3 weeks out, get rid of all the bread, fruit, triscuits and definitely chocolate. Replace them with low glycemic carbs such as brown rice and oatmeal. Protein and fat intake look good.

[RUBICON19]

eric84 said:

roger said:

3:30 am 4egg white 1 yolk omelet with vegs and chicken
1 whole wheat toast & sugarfree jelly
23 grams protein in water
5:00 1/4 cup almonds
6:30 46grams protein / water
8:30 4-5 oz chicken/ 1/2 piece fruit or 1/2 cup 23 gram protein
11:00 4-5 oz lean meat, cup vegetables 23 gram protein/ water
1:00pm 3 oz tuna/ w 5 triscut cracker 1/2 fruit 10-12 oz water
3:30or 4:30 1/2 pbj sandwhich {natural}
6:00 4-5 oz lean meat, cup vegs 16oz water [1/2 Hershey's dark chocolate bar , occasionally] I'm only human LOL
7:30 23-46 gram protein smoothie

I try to drank at least 150 + ozs. water

At 3 weeks out, get rid of all the bread, fruit, triscuits and definitely chocolate. Replace them with low glycemic carbs such as brown rice and oatmeal. Protein and fat intake look good.

Could not agree more!

[Tim Wescott]

That would be my advice also.

Good luck Rog!

[Tim Wescott]

Also,what`s in the "smoothie"............anything named "smoothie" just might make you a smoothie!! LOL

Just kidding Rog,but mix all your whey in water only for best results.

Stay focused bud!! #arockon6ha#

[Tim Wescott]

Here`s a good scenario Rog:

Meal 1:
10 egg whites scrambled in non-fat cooking spray
water

Meal 2:
1 can tuna (water packed,not oil)
lg. salad with vinegar/olive oil
1 baked potato (butter spray)
water

Meal 3:
5 oz. chicken breast (no skin)
1 cup brown rice (Success Boil-In-Bag)
1 cup green beans or broccoli
water

Meal 4:
Same as above but no rice

Meal 5:
lean steak
1 cup veggies
water

Throw in a shake after training wherever that applies mixed with 30-40 grams whey in water,with another baked potato.

See my article on carb cycling at the top of the nutrition section.

[Roger]

thanks guys sounds like great advise. mrky03 my goal right now is to win bantom, place in top 5 in Master against the BIG BOYS. Tim my smoothie is just ice, water and chocolate protein with 1/2 scoop of deep vanilla cream.{less than 1 gram sugar, and carb} But it taste like a chocolate milkshake to me. In case you have not noticed I have an addiction to chocolate.

[Tim Wescott]

Damn Roger,you made me hingry......that sounds great! #hungry3mi#