Scott,
In my response to your response to my post, I asked about going from 11% body fat to 7-8%. I know meal plan is critical so I wanted to give you my daily food intake. I also think I underestimated my protein and EFA intake. My wife is Vietnamese so my meal plan has tons of fresh vegetables, fish, and brown rice and my meals are home cooked.......lucky me :-) You already know I am doing 3 cardio days after I lift consisting of 20 minutes HIIT treadmill sprints combined with 30 minutes of brisk LISS walking. I really can't incorporate more on my rest days as I have tried in the past and after a couple weeks I get burned out and suffer from over training. Here is what I eat every day. Any suggestions/tweaks, etc to help me get to my 7-8% goal is greatly appreciated. If my macro calculations are off, please correct:
Breakfast:
(7) eggs (58 grams each) - 3 whole eggs and 4 egg whites cooked in EV olive oil - 35g protein, 14g fat
25 grams (raw) Quaker oats - 17 g carbs
1/2 cup of fresh fruit - blueberries, raspberries, blackberries, pomegranates - 15g carbs
10 fluid ounces of Optimum Nutrition Whey/Egg protein in skim milk - 35g protein/14g carbs
Vitamins - 1 multivitamin/mineral, 1 vitamin D, 1 vitamin E, 1 B-complex with vitamin C
1 cup of green tea
Lunch:
8 ounces of sliced skinless chicken breast fried in olive oil - 48g protein, 14 g fat
1/2 cup of cooked brown rice - 24g carbs
1 tablespoon of coconut oil - 14g fat
10 ounces of raw mixed vegetables - red/green/yellow bell peppers, celery, cucumber, zucchini, carrots, cherry tomatoes
10 ounce of water
1 cup green tea
Post Work-out Shake (Mon/Wed/Fri):
10 ounces of Optimum Nutrition whey/egg protein in skim milk - 35g protein/14g carbs
Dinner:
10 ounces of either Salmon or Tuna filet cooked in olive oil - 70g protein/50g fat (olive oil and fish)
2 tablespoons of brown rice - 12g carbs
10 ounces of vegetables - spinach, bok choi, japanese cabbage, or a big bowl of raw mixed vegetables like at lunch
10 ounces water
1 cup green tea
Bedtime:
35g of Optimum Nutrition Casein protein in water
I therefore calculate my macros as:
Protein = 258 grams
Carbs = 96 grams
Fats: 92 grams
2136 total calories
John