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Thursday Diet

Friday, May 21, 2010

Consistent healthy eating is a challenge for everyone, including those of us with higher caloric intakes trying to build muscle mass. I know there are a few folks on here like myself that struggle with trying to eat enough healthy, balanced calories to get the job done. I usually check my diet on nutrition tracker once weekly, on a random day, to see how I've been doing. My goal is to eat 6,000 calories at 55% CHO, 25% fat and 20% Pro. Yesterday I was good on calories (6,094) and pro (18.8%), but too high on fat (31.7%) so I will continue making adjustments. Here is my intake for the day (Feel free to make suggestions)

Breakfast:
-4 eggs scrambled in butter
-2 slices w.w. bread (dry, with eggs on top)
-2 servings plain oatmeal, seasoned with raisens and honey
-2 cups of fruit salad
-1.5 cups of skim milk

Snack #1:
-PBJ w/ 2 slices w.w. bread, 2 tbsp natural p.b., 1 tbsp low sugar jelly
-1.5 cups of skim milk

Lunch:
-3 cups spaghetti/meatballs
-large salad w/romaine/tomato/cucumber/carr
ots/2tbsp fat free italian dressing
-16 oz sweet tea
2" sq brownie


Snack 3#: same as #1

Dinner:
-2 chicken breasts (roasted, no skin)
-3 cups long grain rice
-2 cups steamed brocolli
-2 cups reduced fat choc ice cream

Snack:
-Protein shake w/ 1 scoop whey/1.5 cups skim milk/1tbsp flaxseed oil/banana

*I know that seems like a lot but I have known many athletes that would consider this a "light" day!

Have a great weekend!
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  Member Comments About This Blog Post:

CHUNKY-DUBSTEP 6/9/2011 2:11AM

  I don't eat as much as you but I have the same problem in trying to consume my recommended.
I find it kinda hard to eat as much that is suggested without wanting to eat bad. But I'm just weak minded I guess. But your diet looks on point.
Depending on your goals you can tweak it here and there, but nothing to drastic.

I wish I could show as much focus and dedication to working out as you. It's very admirable. You must be extremely atheletic.

Great Read
emoticon

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CHADFOX1 5/10/2011 4:12PM

    I feel your pain. At 6' 7" and 312 pounds i am still only at 4100 calories. Its actually hard to eat that much and keep it with in range. I am still building and shredding. Thanks for some new ideas on snacks.

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BOOKWORM27S 1/13/2011 8:14AM

    emoticon WOW!

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RENA1965 11/19/2010 12:53PM

    All that muscle needs fuel! A good BMR can burn it off lol..

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CELEBRATEWITHME 7/29/2010 12:28AM

    holy cow I try to eat about 1200 calories a day which means that one days worth of meals for you makes up 5 days worth of meals for me! THATS ALMOST A WHOLE WEEKS WORTH OF FOOD IN ONE DAY! your grocery cart must be stacked!

As a comment, if you're still to high on fat for the day, try making your brownie with applesauce instead of the oil. It comes out being even more moist and it doesnt taste much different! It also shouldn't lower your calories that much since you're only eating a 2 inch square at a time.

I'm 5'6 and I'm trying to tone and lose about 15-20 lbs. Right now I do weight resistance 4-5 days a week and cardio about 3-4 days a week. I try to eat around 1200-1300 calories a day. Am I setting myself up right here? Also, my quads tend to be really sore for like 3 days in a row after I finish weight training. Is it okay that I only give them 1 day to rest? Squats are a killer.
Great to meet you by the way!

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IAMFIRMIN 6/17/2010 5:12AM

    How is your diet going????

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BEKAH_IS_FIT 6/2/2010 8:35AM

    Thank you for sharing your menu. My goal is to burn off 10lbs. fat and add 3 lbs. muscle and maintain a weight of 135 at 14% BF.

I'm adding you as a friend.

Comment edited on: 6/2/2010 8:54:39 AM

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RUNNINGWOLFOFMI 5/22/2010 9:40PM

    I love that you are sharing yourself, especially being that who you are is certainly a little different ( in an awesome way ) than the majority here. I cerainly know where you are at from the 3 year time frame that I took to get raedy for the two bodybuiding shows I did then. When I would tell people that I ate 7 WHOLE cans of tuna a day they would just drop their jaw. It was always pretty funny to me. :^)
What you are eaing is awesome. . . . . ( have you ever tried fresh and natural cashew butter??? That was always one of my favorites for cheat days) A good thing to substitute though, that I do all the time, are lima beans. High in fiber, potassium and protien and lower in empty calories than others. So just A thought. You know your body better then anyone, but hopefully if we all try to throw at least one thing at you then you can find a few you really like. Anyway hope you have a GREAT weekend. . . talk to you later!

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BREWMASTERBILL 5/22/2010 7:45PM

    LONGFAMILY - have you seen the man's arms? It takes 2,000 calories just to load one of those guns! LOL! This man is who I'm trying to mimic.

ARM - would substituting the brown rice for quinoa help? More protein, more calories, right? Are the meatballs beef or turkey? If beef, try turkey for less fat, perhaps?

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CHEMMD 5/22/2010 7:29PM

  Wow! I am eating about half the calories you are taking but I already feel like I am forcefeeding myself. To avoid that, I split my each meal into two parts with roughly the same calorie/nutrient distribution. I thrive on variety, so my lunch might be lunch A and lunch B eaten together. Hope that makes sense.

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MRPLATSON 5/21/2010 4:23PM

    I'm just trying to figure out why your dinner is so loaded.
Your breakfast and lunch don't seem that bad, but if I had to stuff 2 cups of broccoli AND 3 cups of rice AND 2 chicken breasts down my gullet I'd explode.
Enlighten me, please, since you obviously have the life experience I don't, everything I've heard till this point says I need to break up my protein intake into more 'manageable' chunks for my body.

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LONGFAMILY 5/21/2010 9:55AM

    All I can say about your healthy eating is WOW. I wish I can eat that way and loose weight. emoticon

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