*decides to carry on a conversation with himself*
ok
i lift 5 days per week, I do cardio 6 times per week (typically 10 minute warmup, 20 minutes HIIT, 10-20 minutes "cruise"), and my diet is comprised of the following:
carbs come from:
oats (1/2c)
brown rice (1/4c measured dry)
whole wheat tortilla (1...these things are damn good though, I swear I could eat 10)
dextrose/maltodextrin/Isopure (50g iso, 50g carbs, postworkout and preworkout)
protein
round steak, a.k.a. "shoe leather" (8 oz)
chicken breast (8 oz)
turkey breast (8 oz)
fat-free dairy (milk 1c, yogurt- 1/2c, cottage cheese- 1/2c)
whey protein powder (Isopure and designer protein)
I also have a T of ANPB, but I let the jar sit out prior to opening, then I pour off the extra oil, so I figure that removes about 2g of fat per T. Complete estimate on my part.
I eat the following on 4 days per week:
1/2c rolled oats (3/26/1)
2 scoops designer protein (36/4/3)
1T ANPB (4/3/6)
1c skim (9/12/0)
total: 52/45/10 ~ 478 cal
1/2c yogurt (8/9/0)
1/2c cottage cheese (14/5/0)
1.5 scoop designer protein (27/3/2)
total: 49/17/2 ~ 292 cal
pre/during workout drink
1 whole grain wheat tortilla (4/25/2)
1/8c dextrose (0/25/0)
1/8c maltodextrin (0/25/0)
1 scoop isopure (25/0/0)
total: 29/75/2 ~ 434
postworkout drink
1/8c dextrose
1/8c maltodextrin
2 scoops isopure
totals 50/50/1 ~410
postworkout meal (1 hour after drink)
8 oz chicken breast (56/0/12)
1/4c *measured dry* brown rice (3/30/1)
totals: 59/30/13 ~473
final meal
8 oz shoe leather (52/0/16)
veggie (like a few broccoli or asparagas spears or something) (0/8/1)
total: 52/8/17 ~ 393
daily totals: 291/225/45 ~ 2539 kcal, (47%/36.3%/16.7%)
3 days per week, I dump the dextrose and malto from the "postworkout" drink (I stil drink 2 scoops isopure), and replace the pre/during workout isopure/dextrose/malto drink with 8 oz turkey breast and some mustard for flavor, so those days, it looks like
341/125/45 ~ 2334 kcal, (60%/22%/18.1%)
what I was thinking about doing was adding 1/2T flax to the shoe leather meal, and adding 5 fish oil capsules (1g fat apiece) to all other meals not directly around a workout (15 total), so the final totals would then look like:
4 days per week: 291/225/65 ~ 2727, (43.8%/33.8%/22.4%)
3 days per week, I'm at 341/125/65 ~ 2522 (55.4%/20.3%/24.3%)
the 15g fish oil will give me:
2700mg EPA Omega 3
1800mg DHA Omega3
the 5.5g flax will give me:
3100mg Omega-3
905mg Omega-6
1020mg Omega9
so total, I will be getting at least 7600mg O-3, 905mg O-6 and 1020mg O-9
again, goal is to ensure that I have enough EFAs in me for optimal health and recovery, as well as fat burning, as I engage in some pretty high intensity workouts with weights as well as doing a lot of cardio (military physical training 5 days per week)
I am presently approx 220 lbs, 220 * 12 = 2640 for BMR. My daily average across the entire week is 2639.
I figure the 5 weight workouts and 6 high intensity cardio sessions will require me to eat a bit more on my weight days, so I eat more on my 4 hardest weight days and I eat lighter (substanially less carbs) on my 2 non-lifting days and my "easy" weight day (maintenance work for injured shoulder)
Does this make sense to anyone other than me?
*listens to the crickets chirp*
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