Diet Sample

Here is a sample of my diet when I am trying to gain weight:

		Fat	Protein	Carbs	Calories	Fiber
Entrée#1	3 Large Eggs cooked in 1t bsp canola/olive oil 3pcs. 100% whole wheat bread.	32 grams	27 grams	33 gram	620	4 gram
Entree#2 shake	1 cup blended quick oats 16oz Nonfat Milk 1 scoop Whey protein	6 grams	50 grams	86.5 grams	570	7 grams
Post- workout	2 scoops  whey protein powder 50g Dextrose/Corn Sugar 1 banana 16oz Nonfat Milk	2 grams	65 grams	110 grams	780	3 grams
Entree#3	200g Chicken Breast 1 cup brown/white rice	5 grams	50grams	61grams	440	3grams
Entree #4	1x 85% lean Burger patty 1 Slice Cheese 1 100% whole wheat bun 1-2 servings of vegetable 200g sweet potato/potato	26 grams	38 grams	69g grams	700	14grams
Entrée#5	2 Scoops Protein Powder 1 tbsp Peanut Butter 16oz Nonfat Milk	9 grams	69.5 grams	35.5 grams	510	1 gram
Total		79.5g	292g	395g	3590	35g
Optional meal	100grams Bottom/top  Round Roast beef 1 cup brown rice	7.6 grams	32 grams	46 grams	390	3 grams
Optional meal	1 Salmon(110g) 2/3 cup mixed vegetables	8 grams	29 grams	15g	253	3 grams

Here is a sample of my diet when I am trying to cut/lose body fat:
I do these for 6 days straight and do a carb load. For information on carb-load pls refer to my Diet Types

		l Fat	Protein	Carbs	Calories	Fiber
Entrée#1	3 Large Eggs 1 burger 3 slices bacon 2 fish oil capsules	45g	41  grams	0	620	0
Entree#2	60g Whey isolate/casein	4g	48 grams	4g	240	0
Entree#3	150g chicken breast Salad 1tbsp balsamic dressing with EVOO	16g	30 grams	7g	350	3g
Post- workout	60g whey 10g Dextrose	4g	48 grams	10g	300	0
Entrée#4	Fatty fish/Burger 1 Large Egg	23g	25 grams	0	340	0
Snacks	23pcs  almonds	14g	6 grams	6g	175	3g
Total		106g	198g	17g	2025	6g

Carbohydrates, Protein and Fat

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

• Carbohydrates are the body’s main source of fuel.
• Carbohydrates are easily used by the body for energy.
• All of the tissues and cells in our body can use glucose for energy.
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
• Carbohydrates can be stored in the muscles and liver and later used for energy.
• Carbohydrates are important in intestinal health and waste elimination.
• Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

• Growth (especially important for children, teens, and pregnant women)
• Tissue repair
• Immune function
• Making essential hormones and enzymes
• Energy when carbohydrate is not available
• Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

All the information in this post was directly copied from this website and I do not deserve any credit for it.