Nutrition

**wook** · 05-25-2014, 09:06 PM

I'll have to try that... Where do you find it? (Ezikiel Bread)

**kubes** · 05-25-2014, 09:08 PM

Originally Posted by wook

I'll have to try that... Where do you find it? (Ezikiel Bread)

Most local supermarkets have it either in the chill or frozen section. You have a whole foods around?

**wook** · 05-25-2014, 09:10 PM

Yep... I'll look for it, thanks bro!

**Clark Kent** · 05-29-2014, 12:10 PM

Originally Posted by kubes

Alright BOP i been thinking about starting this thread for a while now. As we all know nutrition is everything about this lifestyle. There are many different ways to adjust your food depending on your goals. Lets here what your eating, What your goals are and lets help each other exceed our goals!

As discussed Kubes this is a typical day give or take the protein source or fat source. I think I may be eating to much?

Meal 1:
8 oz egg whites

3/4 cup Honey almond granola oats

carbs 54, protein 34, fat 6
calories 410

Meal 2:
1 cup Go Lean crunch

1 cup organic skim milk

65 carbs, 22.5 protein, 5 fat
calories 390

Meal 3:

aftershock Post workout drink
34 protein, carb 35, fat 1.5
calories 290

Meal 4:
6 oz grilled chicken breast
large mixed green salad with 2tblsp EVOO 1 tbsp Balsamic
1/2 cup sweet potato or brown rice

potein 32, carbs 104, fat 40
calories 904 (240 cals just from EVOO)

Meal 5:
Whey protien shake with water,

48 protein, 12 carbs, 4 fat
calories 280

Totals:
Protein: 170.5
carbs: 270
fat: 56.5

Calories:1984 + 300-400 calories between an avocado or a 1/2 cup almonds or 2 tbsp natural peanut butter on rye vita cracker for a snack. I do one of these every day but not after 6 pm on the cracker and PB

Total 2384?

Like I said I feel like Im in deficit but Im in the same spot for almost 2 weeks. I am also doing 30 minutes cardio every day after my weight training 5 days a week.

Please advise as I really want to get down a few % by late June.

Thanks in advance

**animal87** · 05-29-2014, 12:17 PM

Breakfast: Egg whites, oatmeal, nuts or PB, a banana.
Meal 2: Lean beef or pork, oatmeal
Train
Post workout: Whey 80g shake with creatine, table spoon honey, oatmeal, a banana
Meal 4: Lean beef or pork, sweet potato
Meal 5: Lean beef or pork, spinach, some kind of veggie
Meal 6: Fish or chicken, spinach
Meal 7: Fish or chicken, spinach
Pre bed: 40 whey/70g casein shake, a few peanuts or cashews

Thats about what mine os on a average day.

I finally found that bread too. I been eating it sometimes with breakfast and postworkout.

**kubes** · 05-29-2014, 12:19 PM

Originally Posted by Dtsepy

As discussed Kubes this is a typical day give or take the protein source or fat source. I think I may be eating to much?

Meal 1:
8 oz egg whites

3/4 cup Honey almond granola oats Remove the granola and change this meal to 1 cup oatmeal

carbs 54, protein 34, fat 6
calories 410

Meal 2:
1 cup Go Lean crunch Drop the crunch cereal and sap this carb for either oatmeal Ezekiel bread or sweet potato

1 cup organic skim milk

65 carbs, 22.5 protein, 5 fat
calories 390

Meal 3:

aftershock Post workout drink
34 protein, carb 35, fat 1.5
calories 290

Meal 4:
6 oz grilled chicken breast
large mixed green salad with 2tblsp EVOO 1 tbsp Balsamic
1/2 cup sweet potato or brown rice Add a serving of healthy fats here

potein 32, carbs 104, fat 40
calories 904 (240 cals just from EVOO)

Meal 5:
Whey protien shake with water, I would ad greens to this meal and change the protein from Whey to Cassien

48 protein, 12 carbs, 4 fat
calories 280

Totals:
Protein: 170.5
carbs: 270
fat: 56.5

Calories:1984 + 300-400 calories between an avocado or a 1/2 cup almonds or 2 tbsp natural peanut butter on rye vita cracker for a snack. I do one of these every day but not after 6 pm on the cracker and PB

Total 2384?

Like I said I feel like Im in deficit but Im in the same spot for almost 2 weeks. I am also doing 30 minutes cardio every day after my weight training 5 days a week.

Please advise as I really want to get down a few % by late June.

Thanks in advance

Take a look at the few adjustment noted in bold and let me know what you think?

**Clark Kent** · 05-29-2014, 12:28 PM

Originally Posted by kubes

Take a look at the few adjustment noted in bold and let me know what you think?

I will try these as they are very easy modifications. I will have to get this Ezekial bread. In meal 4 I am already getting 28 grams of fat from Extra virgin should I add more? The protein swap is an easy one will start that tonight. Thanks and Ill keep you posted I will update my pics each week so we can see if there are any visually noticeable changes. Thanks for the help Kubes!

**kubes** · 05-29-2014, 12:30 PM

Sorry I missed the olive oil no need to add it to that meal then. You will like the Ezekiel as it really isn't bread it's sprouted grains. Lets see we're you are at in a couple weeks brother

**kubes** · 05-30-2014, 12:57 AM

Originally Posted by animal87

Breakfast: Egg whites, oatmeal, nuts or PB, a banana.
Meal 2: Lean beef or pork, oatmeal
Train
Post workout: Whey 80g shake with creatine, table spoon honey, oatmeal, a banana
Meal 4: Lean beef or pork, sweet potato
Meal 5: Lean beef or pork, spinach, some kind of veggie
Meal 6: Fish or chicken, spinach
Meal 7: Fish or chicken, spinach
Pre bed: 40 whey/70g casein shake, a few peanuts or cashews

Thats about what mine os on a average day.

I finally found that bread too. I been eating it sometimes with breakfast and postworkout.

How do you like the bread brother? Nutrition looks solid man. What are you doing cutting or bulk?

**animal87** · 05-30-2014, 02:17 AM

Cutting a little now, I've cut back on my calories. I like that bread alot, my wife likes it too shes make PB sandwichs with it.

I know my diet sounds like alot of food but I have to eat alot my body burns it quick. I need to buy some calipers and measure bf I'm visibly leaner so I know I've lost some.