Sport I need a new meal

Sport Fitness
C

ChrisJG

0
Over the last fortnight, I have lost a grand total of 0.1% bodyfat and, given that BMI scales aren't all that accurate, its safe to assume that maintenance or thereabouts has been achieved.

So, I went through the laborious task of working out my precise caloric requirement along with caloric intake and macros etc.

Current intake is 1900 give or take and is 40%protien, 30% carbs and 30% fats. My BMR is around 1700 and, given my activity levels, maintenance should be around 2700ish. This leaves me about 300 short of a healthy deficit. It seems my maintenance has been caused by 'starvation'. Given all the cardio and weights I've been doing, this is a little frustrating to say the least.

Now, if I stick with my current diet and add another balanced meal (some time during the day) I should be spot on. However, my mind is a blank and, I didn't want to just throw in another shake so, I'm looking for easy meal ideas - something I can either pre-prepare or just grab to eat on the go which will make up around 300 cals.

Thanks in advance.
 
If you like the structure of your current meals, why don't you just make each one a bit bigger
 
Not an entirely stupid suggestion jsb and, if I'm honest, for some reason it hadn't occurred to me at all!! (I think I must be having a blonde day!)

There are some things however, that I cannot make bigger, like a banana, or a chicken breast etc. I suppose I could make a bigger omelet and have more oatmeal for breakfast for example. Food for thought (no pun intended)

However, if I add another meal instead, it will make my final meal of the day 9pm rather than 10pm which I would prefer.


Ideas still welcome :)
 
Last edited:
ChrisJG said:
)
However, if I add another meal instead, it will make my final meal of the day 9pm rather than 10pm which I would prefer.


Ideas still welcome :)
Click to expand...

Eating that late is good for weight gain but bad for sleep. you are unable to devote the needed amount of energy into body repair when you sleep if your body is still digesting food. It is possible it could hinder your progression times. although likely not by much, i would not suggest you eat a large "Meaty" meal that close before bed.
 
(Silent) said:
Eating that late is good for weight gain but bad for sleep. you are unable to devote the needed amount of energy into body repair when you sleep if your body is still digesting food. It is possible it could hinder your progression times. although likely not by much, i would not suggest you eat a large "Meaty" meal that close before bed.
Click to expand...


I quite agree. The final 'meaty' meal is around 7pm and the final 'meal' of the day is usually just a shake and maybe a spoon of nat PB (tried cottage cheese, can't stand it unfortunately).
 
You must log in or register to reply here.
Back
Top