Eat Well. Stay Lean. Feel Great.

[HANSEL]

Post up bro, I would love to see them.

This diet is working well for me so far. Im leaning out like I was on Low carbs and my muscles are looking better/fuller.

 

[Babyfaced Assassin]

Hey hansel here goes

It's pretty much same monday to friday:

I usually workout mornings M,T,Th and F doing Cardio

1) 1/2 serving of oatmeal
sprinkle of fiber one
200g Cottage Cheese
Splenda
Egg White Omlette

40g Protein 35g Carbs <10g Fat


2) Tuna/Chicken
Fat Free Mayo
Salad Leafs
2 Slices of Flax Bread

35g Protein 25G Carbs < 10g Fat


3) 2 Scoops of Whey Protein + 1 desert spoon of Flax Oil
40g Protein 5g Carbs 15g Fat


4) Chicken Breast or Fish or Salmon Steak
Lots of Veggies (low carb stuff but i dont count)
a little salsa/hot sauce
EFAs and Fish Oil (Skip if i've eaten the Salmon)
35g Protein 10g Carbs? 20g Fat


5) 2 Scoops of Whey mixed with a little water and some sugar free jello (This is like a pudding hahaha)
Efas + Vits + Mins

40g Protein 5 Grams Carbs 10g Fat

Total 190P
80gC
65gF

This doesnt include my post workout shake which is 50G C and 25G P
I'm 5'8 and about 140lbs when im not fighting (my fighting weight goes down to 135lbs but i'm changing management soon and im gonna insist my new promoter that i fight at a heavier weight since im 5'8 i feel weak at 135)

How does this look bro?

 

[HANSEL]

Looks great man, eatin like a pro. Your PW shake ratio looks great also. Are you taking any antioxidents? I take a 500mg Vitamin C capsules 3 times a day with my Multis and really think it helps.

Might want to consider throwing an apple in there sometimes for variety. I notice apples keep me hydrated and dont bloat me at all. My sandwich at lunchtime looks similar to yours. I chop up a chicken breast and combine in a bowl with Mayo and shredded lettuce and celery and throw it on my WW bread, great chicken Salad sandwich.

I dont think you get 20grams of fat in a salmon fillet, you may want to still add some efa's or Olive Oil to that meal. Olive Oil is good for testosterone levels and vascular protection.


What fighting weight class are you thinking about moving up to?

 

[Babyfaced Assassin]

cool hansel
The packet of salmon says an average protion has about 17g of fat so i just rounded it up


I take megamen vits and mins which supposedly have antioxidants. I've just ordered some ALA too so im gonna try that.

On weekends I still try to eat clean but i allow myself a few more goodies
I don't binge or refeed though, i did that before and it just made all the hard work i did in the week go in 24 hours

Just one or two "Normal" meals and i still try to fit it into those ratios.
This weekend is gonna suck though cos i'll be away for the most of it which means i dont know what i'll be eating but monday im going away to do some training with some guys (but they dont take their diets too seriously and will probably end up going to a restaurant after ) anyway i aint gonna stress too much about it, i know how to make wise choices and if i cant make a wise choice i won't finish the plate

 

[RusPA81]

Hansel. What kind of veggies do you recommend to eat at night?

 

[HANSEL]

I think anything thats Fibrous and not a root vegatable would be good.

 

[Babyfaced Assassin]

Veggies i eat and think are ok are:

Spinach
Cabbage
Broccoli
Cauliflower
Green Beans
Salad Leaves and greens
Mushrooms

 

[RusPA81]

Thanks Guys.

 

[Dekaxx]

I'll post my meals if you like [/B]

Please do im trying to get a weekly diet plan together and that would help alot.

Great post BTW

 

[Babyfaced Assassin]

i posted it above bro