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post #2 of (permalink) Old 06-12-2009, 03:15 PM
The Crusher
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Join Date: Mar 2009
Location: Dayton, OH
Posts: 347
Portions and frequency seem ok. However I would change a few things. If you eat good starches/carbs (whole grain oatmeal)for breakfast or high protein breakfast (egg mcmuffin or 2 eggs scrambled) it will keep you more full feeling longer and those good carbs will release throughout the days excercises giving you a better base. The other thing is watch out for soups. Soups tend to have higher sodium and cause you to retain water. Some is good but too much can be bad. I would also slip in some grilled chicken breast maybe for lunch or dinner. Don't cut out all the real stuff. And maybe a small 1 svng can of albacore plain with one of your snacks. Especially if you are strength training. With these added it will help you gain strength and muscle as they are an amazing protein source. And make those apples and peaches or veggie servings whole servings as your body needs a balance of fiber to process the protein. Add in some bannana, kiwi, or mango for potassium to keep from cramping.

A good rule of thumb if you are counting calories to lose weight is: Burn more than your caloric intake. With that said keep in mind the average human body expends approx. 2000 calories on its own each day in addition to your workouts. Michael Phelps is a prime example of burning an insane amount of calories. Look up his daily intake.

If weighing your food:
1g protein = 4 calories
1g carbohydrate = 4 calories
1g fat = 9 calories
*Keep in mind that there are good and bad fats and carbs the big diffeence is how they are stored and how they fuel your body.

I would say to also drink approximately 2 gal of water a day.
Here is a link to my daily intake after a bulking regamine now cutting from 215 down to 185 range:

Some other good examples of daily nutrition for sports can be found @:

Hope this helps some...
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