Originally Posted by PurePlummet
Thanks, rndmguy and sexytime! Yeah, I'd really appreciate food recommendations (especially with exact amounts of protein per serving if you happen to have that info)! I'm mildly lactose intolerant too so I drink soy milk which is also a good source of protein, and I'm able to eat cheese.
Tips as to foods to avoid would be great too! I'm definitely going to be cutting down on my simple carbs, but are there other things to avoid?
Are oats a good source of protein? I've been wary of them since I've always seen them more as a source of heavy carbs...
fuarrk forgot to check this thread but yeah here's basically what I eat everyday. usually 4 - 5 meals a day but keep in mind im bulking at around 4000cals but you can eat pretty much exactly what I'm eating just less or cut out a meal or two.
meal 1: 4 large organic eggs scrambled with tbsp olive oil (oil for bulking, healthy fat though) 1cup quaker dry granola and almond raisin cereal, unsweetened green tea 944calories 81g carbs 50g fat 39g broteins
pre workout shake: scoop of whey w/ multivitamin powder in water 140cals 3 carb 3 fat 27g protein
meal 2: this is usually my largest meal. I generally eat whatever for this meal since I have a lot of healthy and cheap restaurants around where I live that save a poor student like me a lot of time and money. my ideal meal that I cook is something like this though: marinate 3 chicken breasts in oilive oil, garlic salt and some lousiana seasoning overnight. put it on the grill and eat with a can of black beans and a cup of rice as well as mixed vegetables or a salad. 1000+ cals lots of carbs generally low fat and around 40g~ protein
meal replacement shake: if you have a good blender this will save your life and your wallet. making homemade high cal shakes saved me SO much money and time, and you can make them however you like. for cutting you'll probably want to throw in a lot more fruit or maybe just less of what i'm using, but my recipe usually goes like this:
shake recipe: throw all this in the blender: 2cup unsweetened rice milk, handful of almonds, 2/3rds cup rolled oats, frozen banana, unsweetened dark belgium chocolate, 4tbsp unsalted peanut butter, and 1 -2 scoops whey protein. 1,706cals 163carbs 79fat 90g protein. I may drink half of it, wait 1 - 2 hours and drink the rest simply because its a ton of protein.
before bed: 1 cup cottage cheese 200cals 31gprotein
my exact numbers for today was 3,989cals 373 carbs 120fat and 210g brotein w/ low sodium and sugars of course so I hit my goal just fine today. I'm able to maintain about 8%bodyfat even on a bulk because i'm hitting my numbers about right and eating healthy as fuarrk despite gaining about 2.5lbs a week and lifting weights 6days a week hitting every muscle group twice a week.i don't do cardio personally since i'm on a bulk and that'd just be wasting calories for me but its extremely important on a cut.
uh and please don't think that carbs or fats are bad on a cut. carbs give you energy on a workout so long as you're burning enough cals each day you can afford to eat a lot of carbs each day (broscience). i'd recommend enough healthy fats like fish oil and olive oil.
I by no means have the definite answer for cutting nor bulking since nutrition in general is just a baseless broscience for the most part and you're probably going to read things that contradict my very post. Just remember that you need to find out what works for YOUR body specifically.
but so long as you're eating enough calories, burning enough calories and hitting the right amount of carbs fats and broteins you're going to lose / gain weight depending on your goal and it doesn't really
matter when you eat them or even how you eat them. still you should avoid sugary and processed foods with high sodium like soda and fast food places if you want to stay strict. once again its really just about finding your personally flow, weigh yourself every week and see what works for you and you'll make it brah. the stricter you eat, the more efficient your weight loss will be basically and I wish luck 2 ya m8