Well to start like I say I'd like to get my body fat content down to 19 or at least 20%..

But if I can do that by eating more, lifting heavier, and hopefully adding lean body mass..

I'm going to read that "Starting Strength" book, and keep reading stickies and other posts here for a while before I make any diet moves..

Drank about 3 liters today.. It's a start..

Here's a typical day when I'm being good and sticking to the 40-30-30 diet (day off from the gym):


Breakfast: 9am

Porridge:

1/2 cup of rolled oats, 1/2 cup of 2% cottage cheese, 2 tsp. of brown sugar, splash of milk, 2-3 tbsp of walnuts

Lunch: 12am

Chocolate shake:

2 tbsp of organic peanut butter, 2 tbsp of cocoa powder, 20g of whey protein powder, 1 cup of 1% milk, 1tbsp of fructose.

Snack: 4pm

1.5 cups of 1% yogurt, 1 tbsp of peanut butter, 20g of protein powder.

Dinner: 7pm

Chicken Salad

8oz. of skinless chicken breast, 1.5 cups of romaine lettuce, 2 tbsp of organic oil and vinegar dressing, 1 apple, 1 cup of grapes.

Snack: 10:30

Chocolate shake

2 tbsp of organic peanut butter, 2 tbsp of cocoa powder, 20g of whey protein powder, 1 cup of 1% milk, 1tbsp of fructose.

Breaks down like this:



2700-2800 cals for the day (allowing for an extra bit of peanut butter, chicken, etc), pretty close to 40-30-30..

If it's a workout day, I'd add a shake for right after the work-out, and that would put me up over 3000 cals..

There are other meals that I'll have that will have approximately the same breakdown..

That's what I like about this "The Program" diet (very similar to the Zone)..

It has a bunch of recipes that laid out exactly what I needed to eat for the day.. No guess work, no calculations..