Any comments? This is how I've been eating for the past six months, ultra-simple and very economical, which is probably hte most important thing for university students like myself. I currently stand at 5'10", 170 pounds, around 9-10% BF.
MEAL 1:
1 1/4 cup oat bran, 1/4 cup wheat bran, one tablespoon psyllium husk
6 ounces chicken breast
MEAL 2 (PWO):
45g whey
1 cup quick oats
MEAL 3:
1/3 cup brown rice, 1/4 cup wheat bran (two packs Splenda, cinnamon sticks, pandan leaves, pandan essence)
three cups spinach prepared with apple cider vinegar, chilli powder and one pack Splenda
6 ounces chicken breast
MEAL 4:
three cups spinach prepared with aforementioned dressing
6 ounces eye of round steak
5 fish oil caps
one teaspoon natural PB
MEAL 5:
three cups collard greens and cucumber prepared with aforementioned dressing
6 ounces boiled chicken breast
10 fish oil caps
one teaspoon natural PB
MEAL 6:
three cups spinach prepared with aforementioned dressing
6 ounces eye of round steak
8 fish oil caps
TOTAL MACROS:
3 carb+ protein meals of approx. 50g carbs, 50g protein--> 400 cals per meal
3 carb+ fat meals of approx. 50g protein, 16g fat--> 344 cals per meal
totals around 2300 cals. I'm on a slow bulk right now, and weight is coming on slowly, I'm thinking of taking the calories even higher right now. A concern is me averaging around 15-18 packs of Splenda a day, but I take in no other sugar otherwise, apart from maybe 2 or 3 pieces of sugarfree gum a day.
Water intake is around 8-9 liters a day. I also have one cup of unsweetened cocoa a day for antioxidants. I use essences rather extensively (one teaspoon of essence per bowl of oatmeal). Of course I'm supplementing with multi-vitamins as well.
As far as training goes, my split is a 4 day one:
Monday- Quads and hams
Tuesday- Chest and tris
Wednesday- Rest
Thursday- Back and biceps
Friday- Rest
Saturday- Shoulders and traps
Sunday- Rest (some forearm and GPP work, rotator cuff work, light recovery weight workout)
Workouts are highly intense and centre around powerlifting lifts and compound exercises, including variations of squats, deadlifts, cleans, presses, pulls and jerks, etc.
No cardio. On rest days I cut out the PWO meal, so my calorie count goes to 2000.
Peace.
MEAL 1:
1 1/4 cup oat bran, 1/4 cup wheat bran, one tablespoon psyllium husk
6 ounces chicken breast
MEAL 2 (PWO):
45g whey
1 cup quick oats
MEAL 3:
1/3 cup brown rice, 1/4 cup wheat bran (two packs Splenda, cinnamon sticks, pandan leaves, pandan essence)
three cups spinach prepared with apple cider vinegar, chilli powder and one pack Splenda
6 ounces chicken breast
MEAL 4:
three cups spinach prepared with aforementioned dressing
6 ounces eye of round steak
5 fish oil caps
one teaspoon natural PB
MEAL 5:
three cups collard greens and cucumber prepared with aforementioned dressing
6 ounces boiled chicken breast
10 fish oil caps
one teaspoon natural PB
MEAL 6:
three cups spinach prepared with aforementioned dressing
6 ounces eye of round steak
8 fish oil caps
TOTAL MACROS:
3 carb+ protein meals of approx. 50g carbs, 50g protein--> 400 cals per meal
3 carb+ fat meals of approx. 50g protein, 16g fat--> 344 cals per meal
totals around 2300 cals. I'm on a slow bulk right now, and weight is coming on slowly, I'm thinking of taking the calories even higher right now. A concern is me averaging around 15-18 packs of Splenda a day, but I take in no other sugar otherwise, apart from maybe 2 or 3 pieces of sugarfree gum a day.
Water intake is around 8-9 liters a day. I also have one cup of unsweetened cocoa a day for antioxidants. I use essences rather extensively (one teaspoon of essence per bowl of oatmeal). Of course I'm supplementing with multi-vitamins as well.
As far as training goes, my split is a 4 day one:
Monday- Quads and hams
Tuesday- Chest and tris
Wednesday- Rest
Thursday- Back and biceps
Friday- Rest
Saturday- Shoulders and traps
Sunday- Rest (some forearm and GPP work, rotator cuff work, light recovery weight workout)
Workouts are highly intense and centre around powerlifting lifts and compound exercises, including variations of squats, deadlifts, cleans, presses, pulls and jerks, etc.
No cardio. On rest days I cut out the PWO meal, so my calorie count goes to 2000.
Peace.
