what do you eat daily?

Isn't that alot of sugar for your bed-time meal? Skim milk & Yogurt I mean?

I don't know if we're all sharing here, but I will add what my diet looks like... I don't know if I'm eating the right stuff, or eating too often, or eating too much.

I'm basically 5'7 155lbs, I don't know what my BF% is, but I want to lean up, I've never had my abs show and I'd like to see em at least once in my life. I can lift OK for my weight. I also play racquetball for about 30 min after working out sometimes.

Bench press I can easily do 215lbs x 5 maybe a 225lb max?
Squat prob a 225lb max (I did 245 about 2 years ago) I've lowered weight to improve form.
Dead lift I've been able to do 225lb x 5, but I've lowered my weight to improve form.

On to my somewhat daily food intake, on the weekends this kind of changes a bit as I eat out more, but I generally try to stick to good eating.

Breakfast 8AM
Protein Shake- Skim milk, ON Whey Protein 1 scoop, 1 scoop of Oatmeal, 1 TBSP of nat. peanut butter, a pinch of flax seeds, 1/2 banana

Snack 10:30AM
A piece of fruit (apple or apricot), some cheese, maybe a couple of almonds

Lunch 12:00AM
Either a tuna sandwich on wheat bread, or some kind of leftover from last night's dinner, (turkey chili, chicken grilled with veggies... basically, some kind of protein, whole grains, and hopefully vegetables

Snack 3:00pm
Piece of fruit (apple or apricot), some almonds, maybe a small piece of dark chocolate

Pre work out protein shake 5:00pm
One scoop of ON whey protein and water.

Work out 6:30 - 7:30pm

Post workout shake 7:45pm

Dinner 8:00pm
Some kind of lean protein (pork tenderloin, lean ground beef, chicken, turkey or red meat), vegetables (green peppers, onions, tomatoes), 'good carbs' sweet potatoe or whole grain bread/pasta.

Bed time Snack 10:30pm
One grapefruit, 1 TBSP of nat. peanut butter, or maybe some almonds, maybe a small piece of dark chocolate.

It depends on the day. I'm getting better about it, but dinner always fucks me up.

Breakfast is consistently fat free unflavored yogurt with blueberries and granola.

Lunch is lean meat with some sort of cheese (roast beef with gouda or blue this week)

Post Workout is some sort of "gainer" protein mix with milk.


I need to get dinner and a my snacks figured out more consistently, because that's where I mess up if I do.

ill play.... this is what I had yesterday (Im 5'5" 130lbs):

breakfast
1 cup Special K protein plus cereal
3/4 cup skim milk
1 cup black coffee

lunch
6 prunes
1 ff yogurt
1 tbs peanut butter
1 cup skim milk
1 cup hot tea (black)
4 farmers eggs scrambled in 1tbs butter, pepper, kosher salt, 1 oz butter milk

dinner
1 cup southwest corn soup
1 chicken breast (poached), black pepper
2 tilapia filet cooked in 1 tbs olive oil, black pepper, 1 tbs parm cheese
1 cup hot tea (black)

/\\ you seem to eat alot in one sitting, I don't know what your goals are, but you could probably take some of those things and eat them in between (if that fits into your schedule)

Breakfast: 4 eggs, 1/4 litre cottage cheese, 2 pieces of bread (~50g protein total) Lunch: 2 cans tuna (~60g protein), quinoa salad (way better cold) Dinner: chicken breast / ground beef (love tacos) / chicken stir fry / pot roast / basically any kind of meat that i have cooked + rice or quinoa Before bed: 1/4 litre cottage cheese, tbsp flaxseed oil This way I get my daily protein intake (~180/day) and just eat whatever when I'm hungry. Just dirty bulking and getting fat (5'11" 180lb), probably already have close to 20%bf and am just gonna eat like hell until May or so and lean out. Don't have the patience for a ketogenic diet. Like today, got a craving for lunch and had a box of kraft dinner with 2 weiners instead of my quinoa. don't give a fuck rarrggh I take a multivitamin, fish oil, and green tea extract in the mornings

I actually do spread it out more, I had the fish around 9pm, and eggs Ill eat sometime between lunch and dinner. I think though volumetrics works more for me where Ill not eat all day and then fill up all at once rather than eat a little bit at a time...either way works but its nice to get all bloated sometimes.

yesterday...

6a
70g oatmeal
1T raisins
1 whole egg
6 whites

9a 4oz chicken breast, 1/2c brown rice, green beans

12p 4oz chicken breast, green salad with 1T Olive Oil & Vinegar

9a 4oz chicken breast, 1/2c brown rice, green beans

Workout with 30g XTend (BCAA's)

6p 70g oats with 30g protein blend, 1T raisins

9p 30g protein blend, 1T natty PB

m-f: 4 eggs with spinach tuna or salmon with spinach steak with nuts and mixed salad 2 shakes chicken breasts with lemon and arugula couple of handfuls of nuts saturday: pancakes hostess fruit pies twinkies burritos pizza tacos entenman's sunday: same as monday to friday with 100g additional complex carbs

How do I get tested for 'trouble processing' and storing carbs as fat?

What do I ask for?

i think i eat healthy. breakfast: -golean crunch w/ skim milk -banana -maybe a casein shake -espresso and 2% milk first lunch: -lunchmeat and cheese sandwich on wheat bread -orange second lunch: -grilled chicken, lettuce, and tomato "salad". -more espresso and 2% milk dinner: -repeat of second lunch, except no espresso -peanuts other: -50 g of whey protein after workout, which happens 3x a week -creatine and multivitamin daily -i drink a lot of water

I stopped drinking water 2 months ago.

I found no difference except I don't pee as much and Im not bloated. I drink a glass or 2 of water with meals a day and thats it, maybe half a glass during workouts too.