Still in lockdown, doing this program BodyByRings by FitnessFAQs, which is great. Good upper body gains so far.
Doing some running on the off days, and a 20-30min stationary bike ride most evenings. Team sport is cancelled at the moment obviously, so that's all my weekly activity.
My stats:
28y.o., 185cm, ~80kg, fairly athletic but 21% body fat at the moment...
Goals:
Drop to about 15% body fat, then continue training and building muscle from there.
Daily Meal Plan:
Meal 0 - cereal (needed more carbs) - 8:30am
(?) 4x Weetbix
1/2 cup lactose free milk
Stats: 272cal, 11.7g protein, 2.5g fat, 46.6g carbs
Meal 1 - 'smoothie' - 10:30am
Bit of water, 1 cup or so?
2 scoops Protein Matrix+ Vanilla
2 scoops oats
2 scoops mixed berries
Stats: 523cal, 58g protein, 9g fat, 48g carbs
Meal 2 - Chicken Sandwich - 1:00pm
~100g grilled chicken
2 slices of wholemeal grainy bread
bit of avocado
bit of kewpie mayo
alfalfa sprouts
iceberg lettuce or spinach
an apple on the side
Stats: 621cal, 36.6g protein, 25g fat, 54g carbs
Meal 3a - Banana Pancakes - 4:30pm
1 scoops Protein Matrix+ Vanilla
~40g coconut flour
1 fairly large banana, mashed
2 eggs (split, I whip the whites to make them fluffier)
baking powder, cinnamon, salt, knob of butter for the pan
9 choc buttons, nestle (could remove these I guess)
drizzle with a small amount of hershey's syrup
I have these post-workout, so 4 days a week.
Stats: 743cal, 48g protein, 29g fat, 57g carbs
Meal 3b - meat and rice? - 4:30pm
I need something here to eat on my 3 non-training days.
Probably something like turkey rissoles on rice with bacon/spinach in it
Stats: need to calculate after recipe made
Meal 4 - dinner - 7:30pm
Whatever we're making, or Laksa or Mexican takeaway
Not including dinner, the four main meals I have on training days sum to these:
2133 calories, 155g protein, 61g fat, 206g carbs
I think I can hit my targets as outlined at the top reasonably well, but the main questions are:
If i follow this every day, will my body fat % actually drop over time?
Is it a problem to 'trade off' carbs for fat? I think my daily fats should be well under 100g, but I really struggle to get carbs up anywhere near 300g...
Doing some running on the off days, and a 20-30min stationary bike ride most evenings. Team sport is cancelled at the moment obviously, so that's all my weekly activity.
My stats:
28y.o., 185cm, ~80kg, fairly athletic but 21% body fat at the moment...
Goals:
Drop to about 15% body fat, then continue training and building muscle from there.
Daily Meal Plan:
Meal 0 - cereal (needed more carbs) - 8:30am
(?) 4x Weetbix
1/2 cup lactose free milk
Stats: 272cal, 11.7g protein, 2.5g fat, 46.6g carbs
Meal 1 - 'smoothie' - 10:30am
Bit of water, 1 cup or so?
2 scoops Protein Matrix+ Vanilla
2 scoops oats
2 scoops mixed berries
Stats: 523cal, 58g protein, 9g fat, 48g carbs
Meal 2 - Chicken Sandwich - 1:00pm
~100g grilled chicken
2 slices of wholemeal grainy bread
bit of avocado
bit of kewpie mayo
alfalfa sprouts
iceberg lettuce or spinach
an apple on the side
Stats: 621cal, 36.6g protein, 25g fat, 54g carbs
Meal 3a - Banana Pancakes - 4:30pm
1 scoops Protein Matrix+ Vanilla
~40g coconut flour
1 fairly large banana, mashed
2 eggs (split, I whip the whites to make them fluffier)
baking powder, cinnamon, salt, knob of butter for the pan
9 choc buttons, nestle (could remove these I guess)
drizzle with a small amount of hershey's syrup
I have these post-workout, so 4 days a week.
Stats: 743cal, 48g protein, 29g fat, 57g carbs
Meal 3b - meat and rice? - 4:30pm
I need something here to eat on my 3 non-training days.
Probably something like turkey rissoles on rice with bacon/spinach in it
Stats: need to calculate after recipe made
Meal 4 - dinner - 7:30pm
Whatever we're making, or Laksa or Mexican takeaway
Not including dinner, the four main meals I have on training days sum to these:
2133 calories, 155g protein, 61g fat, 206g carbs
I think I can hit my targets as outlined at the top reasonably well, but the main questions are:
If i follow this every day, will my body fat % actually drop over time?
Is it a problem to 'trade off' carbs for fat? I think my daily fats should be well under 100g, but I really struggle to get carbs up anywhere near 300g...
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