Fitness Journal Entry | 03
I’ve modified my meal plan slightly. Here’s what I’m on eating on a typical day:
- 7:00 am – 1 scoop of whey protein, 1 scoop of casein protein, 1 tbsp extra virgin coconut oil or MCT oil (340 calories: 16g fat, 5g 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, 1 scoop of casein protein, t tbsp extra virgin coconut oil or MCT oil (340 calories: 16g fat, 5g carbs, 48g protein)
Net calories: between 1,910 – 2,310 calories. 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
Meal Plan Notes
The main change to the meal plan was removing the fruit in the morning and instead adding some healthy fats. Fruit, unless it’s something like an avacado, spikes your blood sugar, so you get a crash quicker, get hungrier sooner, and it also doesn’t prime your body for fat loss. Fats on the other hand, are a more stable source of energy, but needs to be taken in moderation because they’re denser in calories. I’ve also added some fats for my pre-bed meal as well. One tip is that fats help you lose fat. It seems counter-intuitive, but just keep in mind that fat is not the enemy!
Yesterday, for lunch, I had 12 tacos in one sitting. These are bulky tacos with double tortilla, so I’m guessing roughly 300 calories per taco. So that’s a total of approximately 3,600 calories. That’s about 1,000 calories more than what I should be eating in a total day, all eaten in one sitting. One of the reasons is that when we have tacos at work, the taco man makes them right then and there infront of you, so they’re fresh, and they’re free, so it’s hard to not go all out on free tasty tacos.
Some of the guys also hold competitions, so we end up competing to see who eats the most. The record is 18 tacos (not me). I think on the girl’s side, the highest I’ve heard was 8 tacos. My personal record is 15 tacos. Anyways, I’m hyper competitive, so it’s hard to resist stuff like this. Although, I don’t know how much of this is just an excuse to eat the tacos!
And for dinner, I ate jjampong, which is a spicy Korean & Chinese fusion seafood and noodle dish. Very carby, so in conjunction with the taco-fest, yesterday was a pretty big fail.
Here’s the thing though. I’m ok, and here’s why. Currently, I’m good 90% of the time with my diet. 10% of the time, I’m failing pretty hard. But as long as my typical day-to-day is disciplined, it’s like taking 10 steps forward and 1 step back. That’s not a bad trade. And as long as I continue to make progress, I don’t really feel too guilty about these once-in-a-while failures. I constantly remind myself that there’s no such thing as perfect! Although I have to admit, I should limit these failures to one meal, and not go on a day-long binge..