Nutrition

**Clark Kent** · 05-30-2014, 02:36 AM

I gotta try this bread tomorow

**kubes** · 06-22-2014, 05:59 PM

Another great item when in a pinch to keep around are the quest bars. I always have a case or 2 stocked up for those times you are out and about and need something quick. The cookies and cream are my go to bar but I haven't founds flavor I didn't like yet

**CTFaygo** · 06-25-2014, 01:37 PM

Kubes...how do you feel about fruit, bananas, blueberries, peaches, etc. thrown in there for a carb source along with a protein shake. I see a lot of these plans don't mention a lot of fruits. I already know I'm lackin on the greens. What would your recommendation be to add greens in without just eating raw leaves. My biggest problem with finding a way to add them is adding them in a way in which I actually look forward to eating them.

**kubes** · 06-25-2014, 01:47 PM

Originally Posted by CTFaygo

Kubes...how do you feel about fruit, bananas, blueberries, peaches, etc. thrown in there for a carb source along with a protein shake. I see a lot of these plans don't mention a lot of fruits. I already know I'm lackin on the greens. What would your recommendation be to add greens in without just eating raw leaves. My biggest problem with finding a way to add them is adding them in a way in which I actually look forward to eating them.

What are you goals? Are you cutting or bulking? I generally have fruit with breakfast to break the fast and fruit eitger before or after a train when you can utilize the simple sugar best to reload

**CTFaygo** · 06-25-2014, 02:10 PM

Since I compete in powerlifting my goal is always to stay as lean as I can while increasing strength. I just find it hard to gain strength, even with AAS, when in a calorie deficit.

Right now my usual meals breakdown like this...

Meal 1:

1/2 cup uncooked steel cut oats (I do cook them with organic cinnamon that I add in to the water)
1 whole egg
1 1/2 cups Egg beaters (whole egg added to egg beaters then prepare scrambled in pan)
*on non training days I only cook 1/4 cup steel cut oatmeal

Meal 2:

Protein shake, 1 scoop
Banana

Meal 3:

2 tablespoons natural chunky peanut butter (usually to satisfy my empty stomach before my preworkout meal)

Meal 4:

1/2 cup organic brown rice (measured uncooked, then cooked)
Chicken breast, boneless/skinless(roughly over 8 oz per breast)

Meal 5:

Postworkout - one scoop protein shake

Meal 6:

Another 8 oz chicken breast OR 2 cans of tuna in water mixed with 2 tablespoons mayo made with olive oil

There might be another tablespoon or two of natural peanut butter before I go to bed depending on how hungry I am before bed. I can not get to sleep easily if I'm hungry.

**kubes** · 06-25-2014, 02:30 PM

Loose the protein shake from meal 2 and replace it with a real protein source. Loose the fruit and add it to meal 1. I would add at least a serving or 2 of fats to meals 4 and 6. Meal 3 should be a protein source and carb as well. Make theses changes and I bet you see your strength go up in as little as a few weeks. You could add some greens to meal 6 and 3,4 as well

**Jeremy24** · 06-25-2014, 02:34 PM

Full meal plan for today, 249 lbs this morning and in the middle of a recomp

meal 1
4 slices ezekial toast
11 egg whites
3 whole omega eggs
beverly international super pak
beverly international mass aminos (4)

meal 2 pwo
4 oz 85/15 grass fed beef
4 oz 96 lean grass feed beef
1 1/3 cup jasmine rice

meal 3
8 oz chicken breast
8 oz red potato
30 grams almonds

meal 4
60 grams whey iso
1 cup gluten free oats
99 grams blueberries
30 grams almond butter

meal 5
8oz chciken
8oz sweet potato
30 grams almonds

meal6
11 egg whites
3 whole omega eggs

**CTFaygo** · 06-25-2014, 02:44 PM

Originally Posted by kubes

Loose the protein shake from meal 2 and replace it with a real protein source. Loose the fruit and add it to meal 1. I would add at least a serving or 2 of fats to meals 4 and 6. Meal 3 should be a protein source and carb as well. Make theses changes and I bet you see your strength go up in as little as a few weeks. You could add some greens to meal 6 and 3,4 as well

Thanks Kubes!! You are the go to guy around here for spot on nutrition advice. What greens to you like adding in with your meals? I know with greens quantity doesn't really matter, at least from what I've read in the past, do you recommend a certain serving size when adding greens to your meals?

**kubes** · 06-25-2014, 02:53 PM

Originally Posted by CTFaygo

Thanks Kubes!! You are the go to guy around here for spot on nutrition advice. What greens to you like adding in with your meals? I know with greens quantity doesn't really matter, at least from what I've read in the past, do you recommend a certain serving size when adding greens to your meals?

Here is what I do. Add some leafy greens to a big bowl either romain or spinach. 1 cup chopped broccoli or asparagus, 2 big radishes chopped up, 1/2 cup sliced cucumbers and dressing in moderation. Cauliflower is ok too. The more dense green the better as it will be harder for your body to breakdown and digest resulting in more calories burned. It's what helps get you leaner

**CTFaygo** · 06-25-2014, 04:15 PM

The asparagus would be easy since that stuff grows in my backyard. We just bought this house in September last year and didn't even know until they started coming up this spring. Always 2 to 4 a week I can pick right in my own yard. Big bastards too.

Thanks again. I'm adding all that to my shopping list.