Because I just pulled out of a comp im not that strict with diet anymore and i havent set up a macro diet yet. But anyways, this is what I have everyday,( varies a little to time dependent on training times).
7:00am -- 10 weetbix and banana/ oats/ 10 eggwhites and 2 yokes/ 6-8 slices of whole grain toast
10:00am-- 100grams rice 425 can of tuna in o/oil and vegs
12:30pm- same as above
3:00pm-- same as above (third one goes down hard, its more like forcefeeding a baby
5:30pm-6:30 w/e my housemate cooks. Usually rice/doughy stuff. He's a thai fella so he's quite inventive lol
8:00pm-- 500grams yogurt
10:pm-- 200grams chicken breast/ 6 weetbix and protein in milk
Before i Sleep- protein shake with milk/ if I buy casein protein then I have that but usually I dont buy it often.
I train 2 times per day, 1 weight training and 1 martial arts. 5 weight training days a week. 2-3 crossfit and 3-4x mauy thai/boxing/mma
Because im doing so much aerobic exercises it's fking so hard to gain weight.
After training I take 40 grams protein, 80 grams carbs, l-glutomine, and creatine. Usually I eat a meal 30 min after I finish shake.
Also, I wouldnt mind you guys giving a bit of recipes advice lol. I only eat tuna cans (without mercury content) because I dont have enough time to make food everyday.
Sometimes when I can be f**ked I make Chicken mince + magi noodle or satay flavoured crap
Edited by Rasian, 11 August 2012 - 09:18 PM.