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This is based upon my body’s chemistry (which, it has been
determined through testing and feedback, favors higher fat and
lower carbohydrates) and my goal of gaining muscle with a minimum
of fat gain. My target is 3000 calories with 25% of the total
from Protein, 30% of the total from fat and 45% of the total from
carbs.
This is a very low carb portion and very high fat portion of total
intake and based upon research and statistics would be very inappropriate
for 87% of people.
It should be noted that I progressed from a maintenance diet extremely
high in fat, to slow my metabolism, of 1750 calories a day. Then
increases as required to maintain muscle hypertrophy over the
course of 3 months.
As measured by weekly 4-point caliper Body fat measurements; Muscle
gain along with Fat loss has been fairly consistent.
Ideally I eat at 7 am, 10 am, 1 pm, 4 pm, and 7 pm.
Meal 1
Multivitamin
Organic Harvest Trail Mix 1/4 Cup
Whole Milk (Milk, fluid, 3.25% milkfat) 1 cup(s)
Egg, whole, cooked, scrambled 1 large
Seeds, flaxseed 2 tsp(s)
Raspberry ginger Peace Cereal 1 Cup
Meal Total:
Cals - 611.46
Fat - 27.32
Carbs - 72.7
Protein - 22.6
Meal 2
rice cakes, brown rice, plain Organic Lundberg 2 cake
mayonnaise, 1 tbsp(s)
TURKEY, YOUNG TOM, BREAST, MEAT AND SKIN,ROASTED 4 oz
Mochi Raisin & Cinnamon 1/8 Package
Peppers, sweet, red, raw 1/2 cup(s),
Meal Total:
Cals - 560.95
Fat - 18.28
Carbs - 59.5
Protein - 37.5
Meal 3
Seeds, flaxseed 1 tbsp(s)
Whole Milk (Milk, fluid, 3.25% milkfat) 1 cup(s)
Designer Whey Natural 1 1/4 Scoop
Gain Fast Universal MRD 2 Scoop
Calcium & Magnesium 1 Capsule
B-Complex 50 1 Capsule
Vitamin C 500 1 Capsule
Meal Total:
Cals - 658.18
Fat - 14.68
Carbs - 86.63
Protein - 48.12
Meal 4
Rice Pasta, Organic Brown Tinyada 2 1/2 dry oz
Tomato products, canned, sauce, with tomato tidbits 1/4 cup(s
Celery, raw 1 stalk, large (11"-12"long)
Beef, ground, 80% lean meat / 20% fat, patty, cooked,pan-broiled
4 oz.
Calcium & Magnesium - 1 Capsule
Joint Formula (Glucosamine Chondroitin MSM)1 capsule
Meal Total:
Cals - 552.59
Fat - 19.82
Carbs - 61.91
Protein - 32.85
Meal 5
Quinoa 1/2 cup(s) cooked
Kale, raw 1 cup(s), chopped
CHICKEN, BROILER, LEG+BACK, MEAT, WATER CHILL, ROASTED 5 oz
Calcium & Magnesium - 1 Capsule
B-Complex 50 1 Capsule
Vitamin C 500 1 Capsule
Meal Total:
Cals - 591.96
Fat - 15.27
Carbs - 65.53
Protein - 48.63
Total Nutritional Values:
Calories – 2975 (100% of total calories)
Fat – 95g (29% of total calories)
Carbohydrate – 346g (46% of total calories)
Protein – 190g (25% of total calories)
Questions and/or comments??
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