Fitness Journal Entry | 01
Here’s what I’m planning on eating on a typical day:
- 7:00 am – 1 scoop of whey protein, 1 scoop of casein protein, and some sort of fruit (330 calories: 2g fat, 30g carbs, 48g protein)
- 12:00 pm – brown rice, chicken, and veggies (510 calories: 14g fat, 49g carbs, 44g protein)
- 4:00 pm – 1 scoop of casein protein (120 calories: 1g fat, 3g carbs, 24g protein)
- 7:00 pm – Korean meal (varies: between 600-1,000 calories)
- 11:00 pm- 1 scoop of whey protein, and 1 scoop of casein protein (230 calories: 2g fat, 5g carbs, 48g protein)
Net calories: between 1,700 – 2,200 calories / 210 – 220g of protein. I’m a 6’1 male, so my daily caloric intake should be between 2,400 – 2800 (depending on the activity level). So given that my meal plan is well below that, I’ll have a daily caloric deficit; which in turn will lead to fat loss. And given that I’ll be consuming approximately 1g of protein per lb of body weight, I should be able to maintain an optimum state of hypertrophy (muscle growing), without any excess calories in the form of protein.
- Flax seed oil
- Whey Protein
- Casein Protein
- Chlorella + Spirulina tablets
I’m not planning on measuring all of my macro nutrients (ratio of fats, protein, carbs). You typically don’t need to get that granular, unless you’re trying to eke out the remaining 10% of your genetic potential.
I combine the whey protein and casein protein because they have different digestion rates. Whey delivers amino acids into your blood stream fairly quickly because they’re fast-digesting. So this is good right after you wake up from a 7-8 hour sleep since your body will be starving for nutrients. The casein is slow-digesting, so that’ll digest over a period of 7 or so hours.
Brown rice is a complex carbohydrate, which I like to stick with. White rice is pretty much junk carbs, so I tend to stay away from it unless I’m eating out and they don’t have it available. The only thing with rice, especially brown rice, is that the crop here in the states have a lot of arsenic in it. I’ll do a heavy metal cleansing post sometime in the future that addresses this.
My Korean dinner usually has some sort of soup/stew (i.e. kimchi jjigae, fermented soy-bean paste stew/dwenjang jjigae, etc), some sort of meat/protein, along with some vegetable side dishes. The great thing about having a very Korean palate, is that traditional Korean food is very healthy. Nothing is processed and a majority of it is basically an assortment of pickled vegetables. The only downside is it’s heavy on carbs because of the rice. And I tend to eat a ton of rice! I’m talking massive bowl-fulls and multiple scoops. So I’ll need to scale way back on it!
Here’s what I ate tonight for dinner
Oxtail soup (bone broth) with brown rice and two different types of kimchi (cabbage and white radish):