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  • Posted On: 10-30-13, 2:09 am (EDT) #1

    A day in the life……..

    October 30, 2013, 2:09 am

    Scott,

     

    In my response to your response to my post, I asked about going from 11% body fat to 7-8%.  I know meal plan is critical so I wanted to give you my daily food intake.  I also think I underestimated my protein and EFA intake.  My wife is Vietnamese so my meal plan has tons of fresh vegetables, fish, and brown rice and my meals are home cooked.......lucky me :-)   You already know I am doing 3 cardio days after I lift consisting of 20 minutes HIIT treadmill sprints combined with 30 minutes of brisk LISS walking.  I really can't incorporate more on my rest days as I have tried in the past and after a couple weeks I get burned out and suffer from over training.  Here is what I eat every day.  Any suggestions/tweaks, etc to help me get to my 7-8% goal is greatly appreciated.  If my macro calculations are off, please correct:

     

    Breakfast:

     

    (7) eggs (58 grams each) - 3 whole eggs and 4 egg whites cooked in EV olive oil - 35g protein, 14g fat

    25 grams (raw) Quaker oats - 17 g carbs

    1/2 cup of fresh fruit - blueberries, raspberries, blackberries, pomegranates - 15g carbs

    10 fluid ounces of Optimum Nutrition Whey/Egg protein in skim milk - 35g protein/14g carbs

    Vitamins - 1 multivitamin/mineral, 1 vitamin D, 1 vitamin E, 1 B-complex with vitamin C

    1 cup of green tea

     

    Lunch:

     

    8 ounces of sliced skinless chicken breast fried in olive oil - 48g protein, 14 g fat

    1/2 cup of cooked brown rice - 24g carbs

    1 tablespoon of coconut oil - 14g fat

    10 ounces of raw mixed vegetables - red/green/yellow bell peppers, celery, cucumber, zucchini, carrots, cherry tomatoes

    10 ounce of water

    1 cup green tea

     

    Post Work-out Shake (Mon/Wed/Fri):

     

    10 ounces of Optimum Nutrition whey/egg protein in skim milk - 35g protein/14g carbs

     

    Dinner:

     

    10 ounces of either Salmon or Tuna filet cooked in olive oil - 70g protein/50g fat (olive oil and fish)

    2 tablespoons of brown rice - 12g carbs

    10 ounces of vegetables - spinach, bok choi, japanese cabbage, or a big bowl of raw mixed vegetables like at lunch

    10 ounces water

    1 cup green tea

     

    Bedtime:

     

    35g of Optimum Nutrition Casein protein in water

     

    I therefore calculate my macros as:

     

    Protein = 258 grams

    Carbs = 96 grams 

    Fats: 92 grams

    2136 total calories

     

     

    John

  • Posted On: 10-30-13, 2:17 am (EDT) #2

    A day in the life……..

    October 30, 2013, 2:17 am
    Posted by: jmboiardi

    Scott,

     

    In my response to your response to my post, I asked about going from 11% body fat to 7-8%.  I know meal plan is critical so I wanted to give you my daily food intake.  I also think I underestimated my protein and EFA intake.  My wife is Vietnamese so my meal plan has tons of fresh vegetables, fish, and brown rice and my meals are home cooked.......lucky me :-)   You already know I am doing 3 cardio days after I lift consisting of 20 minutes HIIT treadmill sprints combined with 30 minutes of brisk LISS walking.  I really can't incorporate more on my rest days as I have tried in the past and after a couple weeks I get burned out and suffer from over training.  Here is what I eat every day.  Any suggestions/tweaks, etc to help me get to my 7-8% goal is greatly appreciated.  If my macro calculations are off, please correct:

     

    Breakfast:

     

    (7) eggs (58 grams each) - 3 whole eggs and 4 egg whites cooked in EV olive oil - 35g protein, 14g fat

    25 grams (raw) Quaker oats - 17 g carbs

    1/2 cup of fresh fruit - blueberries, raspberries, blackberries, pomegranates - 15g carbs

    10 fluid ounces of Optimum Nutrition Whey/Egg protein in skim milk - 35g protein/14g carbs

    Vitamins - 1 multivitamin/mineral, 1 vitamin D, 1 vitamin E, 1 B-complex with vitamin C

    1 cup of green tea

     

    Lunch:

     

    8 ounces of sliced skinless chicken breast fried in olive oil - 48g protein, 14 g fat

    1/2 cup of cooked brown rice - 24g carbs

    1 tablespoon of coconut oil - 14g fat

    10 ounces of raw mixed vegetables - red/green/yellow bell peppers, celery, cucumber, zucchini, carrots, cherry tomatoes

    10 ounce of water

    1 cup green tea

     

    Post Work-out Shake (Mon/Wed/Fri):

     

    10 ounces of Optimum Nutrition whey/egg protein in skim milk - 35g protein/14g carbs

     

    Dinner:

     

    10 ounces of either Salmon or Tuna filet cooked in olive oil - 70g protein/50g fat (olive oil and fish)

    2 tablespoons of brown rice - 12g carbs

    10 ounces of vegetables - spinach, bok choi, japanese cabbage, or a big bowl of raw mixed vegetables like at lunch

    10 ounces water

    1 cup green tea

     

    Bedtime:

     

    35g of Optimum Nutrition Casein protein in water

     

    I therefore calculate my macros as:

     

    Protein = 258 grams

    Carbs = 96 grams 

    Fats: 92 grams

    2136 total calories

     

     

    John

    Hey John,

     

    Anytime you want to invite Erica and I over for some home cooked Vietnamese we are down for that! haha Sounds delicious.

     

    I think you might feel run down after a few weeks of training on your "off" days because your carbs are low and you have no refeed day.

     

    I keep my carbs around 150grams a day and at least once a week I do a "refeed" where I boost them up to about 250-300.  I usually do this before a really intense training session.

     

    Refeed days are important to ensure that you are not depleting your glycogen stores too much to the point where you body doesn't have the energy it needs to function AND lift.  You probably are not "over-training", maybe just feeling a bit run down due to an extended time of low calories / carbs.

     

    Thoughts about bumping your carbs a bit more on the daily, maybe closer to 120grams to 130grams and also incorporating the refeed once a week?

  • Posted On: 10-30-13, 2:32 am (EDT) #3

    A day in the life……..

    October 30, 2013, 2:32 am
    Posted by: Scott_Herman

    Hey John,

     

    Anytime you want to invite Erica and I over for some home cooked Vietnamese we are down for that! haha Sounds delicious.

     

    I think you might feel run down after a few weeks of training on your "off" days because your carbs are low and you have no refeed day.

     

    I keep my carbs around 150grams a day and at least once a week I do a "refeed" where I boost them up to about 250-300.  I usually do this before a really intense training session.

     

    Refeed days are important to ensure that you are not depleting your glycogen stores too much to the point where you body doesn't have the energy it needs to function AND lift.  You probably are not "over-training", maybe just feeling a bit run down due to an extended time of low calories / carbs.

     

    Thoughts about bumping your carbs a bit more on the daily, maybe closer to 120grams to 130grams and also incorporating the refeed once a week?

    Scott,

     

    You and Erica would be more than welcome but you would need to make the 27 hour (with lay overs), 9,000 mile trip down here to Singapore :-)

     

    OK, this makes sense.  I can bump up my daily carbs and do a refeed once a week.  Should I try to do LISS on Tue and Thu only or try doing it on all rest days?

     

    John

  • Posted On: 10-30-13, 2:37 am (EDT) #4

    A day in the life……..

    October 30, 2013, 2:37 am
    Posted by: Scott_Herman

    Hey John,

     

    Anytime you want to invite Erica and I over for some home cooked Vietnamese we are down for that! haha Sounds delicious.

     

    I think you might feel run down after a few weeks of training on your "off" days because your carbs are low and you have no refeed day.

     

    I keep my carbs around 150grams a day and at least once a week I do a "refeed" where I boost them up to about 250-300.  I usually do this before a really intense training session.

     

    Refeed days are important to ensure that you are not depleting your glycogen stores too much to the point where you body doesn't have the energy it needs to function AND lift.  You probably are not "over-training", maybe just feeling a bit run down due to an extended time of low calories / carbs.

     

    Thoughts about bumping your carbs a bit more on the daily, maybe closer to 120grams to 130grams and also incorporating the refeed once a week?

    Scott,

     

    You and Erica would be more than welcome but you would need to make the 27 hour (with lay overs), 9,000 mile trip down here to Singapore :-)

     

    OK, this makes sense.  I can bump up my daily carbs and do a refeed once a week.  Should I try to do LISS on Tue and Thu only or try doing it on all rest days?

     

    John

  • Posted On: 10-30-13, 12:51 pm (EDT) #5

    A day in the life……..

    October 30, 2013, 12:51 pm

    Sorry to fal over your thread guys , but i read as much of them as i can and id like to make some of my own , ive been up and down the site for days ow , and i cant seem to find a way to make a new post 

  • Posted On: 10-30-13, 12:52 pm (EDT) #6

    A day in the life……..

    October 30, 2013, 12:52 pm

    Any chance of of you guys or girls can direct me to the correct clicks :)

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