danes-meals.md

Dane's Meal Plan

Target: 1850cal Carbs 162g Fats 51g Protein 185g

I follow this plan every day. It's based around a 5-6:30pm workout.

Cheat days address two things, eating things you like and getting a variety of micronutrients. If you like what you're eating, the first problem is solved. If you vary your meals like I have, you're solving the second problem.

To prevent your metabolism from slowing down you'll want introduce 30% more calories to your diet. If you're closer to 20% body fat, do this every 2 weeks. If you're closer to 10%, do this every 7 days.

• BCAAs in the morning when dieting to encourage muscle preservation/recovery
• Vitamin D3 to help muscle growth. I probably should take this after my workout, but it's just part of my morning routine
• Sweet potatoes with lunch because I like the taste and it's a complex carb
• Whey Isolate because it has no fat and almost no carbs
• Casein before bed because it takes a while for the body to process it
• Fish oil before bed and before the casein
• I aim to keep my fiber intake within the 30-35g range. That's where the spinish, broccoli, and 2 bananas come in.
• Apple cider viniger is good for the digestive system and gut health
• Fish oil and apple cider reduce inflamation

Micro Optimizations

• Whey Isolate
• Fish oil at night instead of the morning. Your body is more likely to store food in the morning. Fish oil discorages that. Taking fish oil before bed allows your body to see the benefits by the morning.
• Saving all my fats for the evening when my body is less likely to store them
• Drinking green tea in the morning to boost metabolism
• Eating spicy foods or adding hot sause to your food. Make sure the hot sause is zero calories. Tabasco is, siracha isn't.

Breakfast (Carbs 46g, Fat 2g, Protein 5g)

• 1 packet Quaker Instal Oatmeal (Original)
• 1 medium banana (7"-7 7/8")
• 4000ui Vitamin D3
• 5g BCAAs

Lunch (Carbs 47g, Fat 2g, Protein 39g)

• 56g Spinach
• 85g Broccoli
• 130g Chicken
• 200g Sweet potato

Post-Lunch (Carbs 2g, Fat 0g, Protein 35g)

• 40g unflavored whey protein isolate

Pre-Workout (Carbs 4g, Fat 0g, Protein 0g)

• Legion Pulse

Post-Workout (Carbs 43g, Fat 1g, Protein 37g)

• 1 medium banana (7"-7 7/8")
• 1 small apple (2 1/2")
• 5g BCAAs
• 5g Creatine
• 40g unflavored whey protein isolate

Pre-Dinner (Carbs 9g, Fat 37g, Protein 18g)

• 70g Skippy Peanut Butter

Dinner (Carbs 6g, Fat 7g, Protein 23g)

• 5oz Egg whites
• 30g White onion
• 30g Spinach
• 50g Broccoli
• 1 slice Medium Chedder
• 15-20ml Apple cider viniger with water

Post-Dinner (Carbs 3g, Fat 5g, Protein 22g)

• 30g Vanilla Casein
• 1tbs Fish oil