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I am currently an in-season college wrestler and im interested in trying out CBLI wrestle 6 days a week with weight lifting sessions twice a week along with alot of cardio. just want an idea or where the weaknesses are in my diet and any improvements you see worth implementing..Best,DM-also noting i currently weigh 149lb.. about 12% body fat. BREAKFAST (8:30AM) 1 Cup Black Coffee 1 TBSP Kerrygold Butter Calories: 100 Total Fat: 12g Saturated Fat: 8g 1 TBSP Coconut Oil Calories: 120 Total Fat: 14g Saturated Fat: 12g Breakfast Totals: Total Fat: 26g Total Saturated Fat: 20g Total Calories: 234 Lunch (2:30PM) Vegetables Calories: 343 Carbs: 19g Protein: 4g Sugar: 8g Fiber: 6g 1/2 Cup Raw Almonds Calories: 273 Fat: 23g Carbs: 10g Protein: 10g Sugar: 2g Fiber: 6g Lunch Totals: Total Fat: 23g Carbs: 29g Protein: 14g Sugar: 10g Fiber: 12g Total Calories: 616 Pre-Workout (4:00PM) 1 Scoop Isopure Whey Isolate Calories: 110 Fat: .5g Protein: 25g Carbs: 3g Pre-Workout Totals: Fat: .5g Protein: 25g Carbs: 3g Total Calories: 110 Post-Workout (7:30PM) 1 Scoop Isopure Whey Isolate Sugar: 2g Calories: 110 Fat: .5g Protein: 25g Carbs: 3g 50g Waxy Maize Calories: 200 Carbs: 50g Post-Workout Totals: F Protein: 25g Carbs: 53g Total Calories: 310 Dinner (9:00PM) 2 Slices Whole Wheat Toast Calories: 260 Fat: 4g Carbs: 48g Fiber: 6g Sugars: 4g Protein: 8g 228g Spaghetti Calories: 800 Fat: 4g Carbs: 168g Fiber: 8g Sugars: 4g Protein: 28g Dinner Totals: Fat: 8g Carbs: 216g Fiber: 14g Sugars: 8g Protein: 36g Total Calories: 1016 Daily Totals: Calories: 2286 Fat: 58g Carbs: 301g Protein: 100g Sugar: 18g Fiber: 26g Calories from Fat: 522 (23%) Calories from Carbs: 1204 (52%) Calories from Protein: 400 (25%)
Wrong with the wholeweat, go white bread to much carbs through the day lay off the nuts, u wamt to stay as low as 0gs carbs for the day, read the book again its obvious you breezed through it!!
As an athlete myself I think you will need more food or you will lose weight. I'd up the butter in your coffee and add some fat to your veggies. It will help you feel satiated and also help you absorb the nutrients better. As for your backload things like tubers will be great like sweet potatoes.
As an athlete myself I think you will need more food or you will lose weight. I'd up the butter in your coffee and add some fat to your veggies. It will help you feel satiated and also help you absorb the nutrients better. As for your backload things like tubers will be great like sweet potatoes.
+1At 149 Lbs, I would eat at least 0.5 Lb grassfed beef in the AM - you NEED FOOD (not trying to be mean, just saying)Cheers
100g protein. Wow. That's not enough at all. And aside from some veggies mid day and your toast and spaghetti for dinner you have zero whole food. Your focus should be on whole food sources and less on supplemental protein.RB
100g protein. Wow. That's not enough at all. And aside from some veggies mid day and your toast and spaghetti for dinner you have zero whole food. Your focus should be on whole food sources and less on supplemental protein.RB
Definately. 100g of protein from Beef is worth 200g from Whey imo.
100g protein. Wow. That's not enough at all. And aside from some veggies mid day and your toast and spaghetti for dinner you have zero whole food. Your focus should be on whole food sources and less on supplemental protein.RB
Definately. 100g of protein from Beef is worth 200g from Whey imo.
Not to mention the lack of fat throughout the day..RB
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