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To give an idea of what my food intake looks like, this is pretty much my basic intake and I'll adjust the amounts depending on whether I want to be bigger or less fat. At the moment I'm eating this as a minimum and doing more conditioning work to drop some bodyfat. On training days I'll have some flapjack and/or a banana on the drive to the gym, occasionally a redbull or similar.
Breakfast - 250g porridge, handful blueberries, scoop whey, 2g creatine, 4g dextrose
Mid morning - packet of 7 oatcakes spread with peanut butter
Lunch - Approx 1.5 Chicken breast, two handfuls rice/pasta, veggies, flapjack, 2g creatine, 4g dextrose
Mid afternoon - 250g porridge, scoop of whey
Dinner - Chicken/Turkey/Steak, sweet potato's/rice, veggies, 2g creatine, 4g dextrose
Pre bedtime - Greek/Natural yoghurt, flapjack/mixed nuts, shake if I'm still hungry
Drinks wise, I get through around 10-12 pints of water in the day with a couple of cups of green tea and during training I'll drink a 2l bottle of water. |
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