OK, some background:
I'm 33, 6'0", 180 pounds, have been athletic all my life, a bit of a "hard gainer". current BF is approx. 15%. My goals are to gain muscle and get rid of excess BF (if possible to do both simultaneously). I's like to be around 190 at 10% BF. my training consists of weights 3x per week and I'll be restarting muay thai and BJJ soon, probably 3x per week (at that point I may pull back on weights to 2x per week).
I recently adopted a new diet because my training is fairly solid and consistent, but I had never really paid attention to my diet. here are the things that make up my diet (not everything in one day of course):
- chicken
- turkey
- fish
- steak once per week (filet mignon)
- lots of vegetables
- lots of fruits
- yogurt
- whole rolled oats (real oatmeal)
- whole wheat pasta
- white rice once per week
- yams
- mixed nuts (unsalted, no sugar added)
- fat free cottage cheese
- designer whey protein in the AM
- casein protein powder before bed
- approx. 1 gallon bottled water per day
I think that's it. everything I've eaten in the past week comes from that list. I am shooting for about 120g+ of protein per day.
any comments, criticism, suggestions?
thanks in advance for all replies.