Originally Posted by
dr_funk
Yes, I've been drinking whole milk with hydrolyzed whey to supplement protein (12oz milk with a scoop of whey, about 40g per "shake") - one in the morning, one in the evening or just after my workout.
I aim for 3200-3500 calories total per day. Although, I just calculated my BMR again, and I think that 3500 might be a little too light. I see that my BMR is around 3100, and I should theoretically need around 3500 calories per day if I'm exercising 3 times per week. I don't want protein intake to be completely consumed for energy, though. Is this a matter of ensuring I'm eating at a slight calorie surplus? Or is this better addressed by spreading out protein intake throughout the day?
Breakfast is usually some breakfast casserole that consists of eggs, sausage, cheese, potatoes, bell peppers, etc. Lunch is usually a lunchmeat sandwich, cheese cubes, some fruit (apples, grapes, raisins), nuts, a bag of chips or pretzels. I usually have an afternoon snack of some jerky, nuts, cheese, or something. Dinner varies, but is usually centered around beef, chicken, pork, or fish, sometimes with starchy carbs (rice or potatoes), sometimes with just vegetables, depending. We sometimes get fast food, and then I avoid getting fries or tots and instead opt for chicken strips, chicken nuggets, a hot dog, etc. in place of potatoes.