by Sears » Mon Oct 08, 2012 2:22 am
ao_ wrote:Eric what do you include in your kale shake? Just out of curiosity, I am wondering how many calories and also protein someone your size takes in on a lifting day?
It varies, but the baseline is this:
4 large kale leafs
4 stalks of celery
1 cucumber (sliced)
1 chunk of ginger (about the size of a pager)
1 banana
1 cup
Coconut Water
2 scoops
ON Natural Pro Complex Vanilla
All thrown into a
Blendtec Total Blender.
I also typically add a few cloves of raw garlic, but that can really take some getting used to, as it is quite strong and spicy. It sounds a whole lot grosser than it is. The sweetness of the banana/cocount water/whey really helps balance things out.
I typically have one of these right when I wake up, followed by a cup of
matcha tea.
As far as protein goes, I typically have 2 60g servings of the pro complex a day, one right when I wake up, and one right after training. On non-training days, I'll typically have a second one at some point as a snack in the late afternoon.
I don't really keep track of my overall protein intake, so I imagine it varies a lot depending on how much I'm training. But, in addition to a minimum of the 120g I'm getting from the pro complex, I'd say I'm getting at least an additional 100g from my diet throughout the rest of the day on most days, mostly in the form of eggs, bacon, chicken breast, and grass fed beef.
This has been a great baseline for me, and I'm currently about 5'11 225 with 8-9% body fat.
Calories also varies a lot, but since I'm not trying to put on any mass right now, I'd say I'm only eating about 3000 calories a day. If I were training more diligently, I would shoot for 5000 calories. But, my
BMR will be higher than most people because of the years of training I have behind me, I burn much more than most people.
[quote="ao_"]Eric what do you include in your kale shake? Just out of curiosity, I am wondering how many calories and also protein someone your size takes in on a lifting day?[/quote]
It varies, but the baseline is this:
4 large kale leafs
4 stalks of celery
1 cucumber (sliced)
1 chunk of ginger (about the size of a pager)
1 banana
1 cup [url=http://www.amazon.com/C2o-Coconut-Water-Unsweetened-17-5000-Ounce/dp/B0049RDI0Y]Coconut Water[/url]
2 scoops [url=http://www.bodybuilding.com/store/opt/naturalprocomplex.html]ON Natural Pro Complex Vanilla[/url]
All thrown into a [url=http://www.amazon.com/Blendtec-TB-621-20-Total-Blender-Black/dp/B000GIGZXM/ref=sr_1_1?ie=UTF8&qid=1359282006&sr=8-1&keywords=blendtec+total+blender]Blendtec Total Blender[/url].
I also typically add a few cloves of raw garlic, but that can really take some getting used to, as it is quite strong and spicy. It sounds a whole lot grosser than it is. The sweetness of the banana/cocount water/whey really helps balance things out.
I typically have one of these right when I wake up, followed by a cup of [url=http://shop.samovarlife.com/Matcha-Hekisui-Japanese-Green-Tea-Powder-p/0201mahe.htm]matcha tea[/url].
As far as protein goes, I typically have 2 60g servings of the pro complex a day, one right when I wake up, and one right after training. On non-training days, I'll typically have a second one at some point as a snack in the late afternoon.
I don't really keep track of my overall protein intake, so I imagine it varies a lot depending on how much I'm training. But, in addition to a minimum of the 120g I'm getting from the pro complex, I'd say I'm getting at least an additional 100g from my diet throughout the rest of the day on most days, mostly in the form of eggs, bacon, chicken breast, and grass fed beef.
This has been a great baseline for me, and I'm currently about 5'11 225 with 8-9% body fat.
Calories also varies a lot, but since I'm not trying to put on any mass right now, I'd say I'm only eating about 3000 calories a day. If I were training more diligently, I would shoot for 5000 calories. But, my [url=http://en.wikipedia.org/wiki/Basal_metabolic_rate]BMR[/url] will be higher than most people because of the years of training I have behind me, I burn much more than most people.