Since I posted last week, I have made a few tweaks to my targets. My weight loss is going at a pretty good clip, and have been getting some comments on being leaner, but I had a few of my lifts regress slightly, so I have backed off my deficit for the week by adding 150 kcal up to 2100 kcal. ~50g fats, ~230g carbohydrates, and ~180g protein per day. Will reevaluate at the end of the week and adjust as needed.
I am currently targeting ~1950kcal, ~45g fats, ~210g carbohydrates, and ~175g protein per day. Also targeting under ~15-20g saturated fat per day (~14g per day this week) and above 40g of fiber per day (~54g per day this week, lotsa beans). For this week’s prep I am doing:
Breakfast: 227g plain skim greek yogurt, 2 kiwis, and a protein coffee (Thoroughly mix 1/3 a cup of water with a scoop of protein to make a sludge, then pour the coffee in. If you try and mix the protein directly into the hot coffee it will coagulate). I also take 2 fish oil capsules, a multivitamin, and 5 grams of creatine each morning. ~400 kcal, ~3g fat, ~46g carbs, ~52g protein.
Lunch 1 and 2, soup (12 servings, 2 per day): 453g pinto beans (soaked overnight), 2 14.5oz cans diced tomatoes, 1585g mixed veggies, 864g sweet onions, 90g ground chia seeds, a quarter cup beef Better than Bouillon. Pinto beans soaked overnight, then simmered for a couple of hours with the bouillon. Once the pinto beans are tender, throw in all the onions, tomatoes, and chia. Once those are getting tender, add the mixed veggies, add enough water to cover, then simmer for a while. Toss in 1 tbsp garlic powder, 1 tbsp minced garlic, 2 tbsp paprika, 1 tbsp italian seasoning, 1 tbsp ground cayenne pepper, and simmer until the vegetables have finished. ~300 kcal, ~4g fat, ~53g carbs, ~14g protein.
Dinner (6 servings): 453g black eyed peas (soaked overnight), 3 lbs catfish nuggets, 2.5lbs green beans, 257 grams sweet onions, 2 tbsp vegetable better than Bouillon. Black eyed peas simmered for 2 hours with vegetable bouillon, then additional water, green beans, and onions added and simmered very low until green beans and onions are tender. Catfish baked in oven for ~30 min with Jamaican jerk blackening mix, finished with 5 min broil. Beans finished with 1 tbsp of both minced and ground garlic and 1 tbsp of red pepper flakes. ~680kcal, ~23g fat, ~67g carbs, ~52g protein.
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Since I posted last week, I have made a few tweaks to my targets. My weight loss is going at a pretty good clip, and have been getting some comments on being leaner, but I had a few of my lifts regress slightly, so I have backed off my deficit for the week by adding 150 kcal up to 2100 kcal. ~50g fats, ~230g carbohydrates, and ~180g protein per day. Will reevaluate at the end of the week and adjust as needed.
I am currently targeting ~1950kcal, ~45g fats, ~210g carbohydrates, and ~175g protein per day. Also targeting under ~15-20g saturated fat per day (~14g per day this week) and above 40g of fiber per day (~54g per day this week, lotsa beans). For this week’s prep I am doing:
Breakfast: 227g plain skim greek yogurt, 2 kiwis, and a protein coffee (Thoroughly mix 1/3 a cup of water with a scoop of protein to make a sludge, then pour the coffee in. If you try and mix the protein directly into the hot coffee it will coagulate). I also take 2 fish oil capsules, a multivitamin, and 5 grams of creatine each morning. ~400 kcal, ~3g fat, ~46g carbs, ~52g protein.
Lunch 1 and 2, soup (12 servings, 2 per day): 453g pinto beans (soaked overnight), 2 14.5oz cans diced tomatoes, 1585g mixed veggies, 864g sweet onions, 90g ground chia seeds, a quarter cup beef Better than Bouillon. Pinto beans soaked overnight, then simmered for a couple of hours with the bouillon. Once the pinto beans are tender, throw in all the onions, tomatoes, and chia. Once those are getting tender, add the mixed veggies, add enough water to cover, then simmer for a while. Toss in 1 tbsp garlic powder, 1 tbsp minced garlic, 2 tbsp paprika, 1 tbsp italian seasoning, 1 tbsp ground cayenne pepper, and simmer until the vegetables have finished. ~300 kcal, ~4g fat, ~53g carbs, ~14g protein.
Dinner (6 servings): 453g black eyed peas (soaked overnight), 3 lbs catfish nuggets, 2.5lbs green beans, 257 grams sweet onions, 2 tbsp vegetable better than Bouillon. Black eyed peas simmered for 2 hours with vegetable bouillon, then additional water, green beans, and onions added and simmered very low until green beans and onions are tender. Catfish baked in oven for ~30 min with Jamaican jerk blackening mix, finished with 5 min broil. Beans finished with 1 tbsp of both minced and ground garlic and 1 tbsp of red pepper flakes. ~680kcal, ~23g fat, ~67g carbs, ~52g protein.
Flex Snack: 1 can sardines (drained), 30 grams kimchi, 1 tsp Cholula hot sauce. ~180 kcal, ~11g fat, ~1g carbs, ~18g protein.
Post gym shake: 1 scoop of protein in 1 cup 2% milk. ~250 kcal, ~7g fat, ~16g carbs, ~33g protein.
Very brown.