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About my plan for next week.
I decided to decrease whey protein in my diet because it’s too expensive. In its place I will add isolated soy protein instead. And lastly I retimed my meals a little bit. Here are the full plan for next week.
First breakfast(6am)
- isolated soy protein 30g
Second breakfast(9am, post workout meal)
- isolated whey protein 60g
- pumpkin seeds 60g
Third breakfast(9am, after get home)
- peanuts 50g
- oat 40g
- vegetables
First lunch(12pm)
- peanuts 50g
- oat 40g
- vegetables
Second lunch(3pm)
- peanuts 50g
- oat 40g
- vegetables
First dinner(6pm)
- peanuts 50g
- oat 40g
- vegetables
Second dinner(9pm)
- 3 eggs
Third dinner(12am)
- isolated soy protein 30g
Fourth dinner(3am)
- isolated soy protein 30g
Snacks
- 1 pineapple
- 1 guava
- 400 kcal left for cheat
*the rule about vegetables is still the same, 50% of plate.
**I decided to have more meals because it maximise muscle protein synthesis
***the whole caloric intake is around 3000kcal, so I have about 400kcal for cheating each day.
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