TheMerryRose, when actually "going at it", I use this diet and stick to it! nothing less nothing more(except for the supplements listed below). It is expensive as hell and hard to eat that much food and stay as active as I like, but this is what I do.
As for suppliments, I use Cytogainer
as a protein supplement and then use a regular multivitamin for active men. I have tried other supplement packages but honestly, this diet has gotten me to the size I want when I want to be there and everything in between. Eat like this and train hard and there is nothing standing in your way. I would also like to note that this type of diet is for body building (which I do not do). But if you want to modify how you look this works.
And as Mason_Rust knows, I'm no Chess player, but full contact chess...I would be willing to try. <-( I Don't know if you are a Starwars fan but this comment realy reminds me of that scene were Chewey plays whatever that game was against R2 on the Falcon! Either way, The sport sounds like it could be alot of fun to me too. )
Lean Mass Cycle
Meal 1 2.5 cups of egg whites, 1 cup of oatmeal, black coffee with one sweetener if preferred.
Meal 2 8oz chicken breast (I use Mrs. Dash seasonings) 1 cup brown rice, steamed vegetables.
Meal 3 10oz of lean meat & one medium sized sweet potato
Meal 4 I Generally make a Protein shake with water (pre workout meal) along side of some arginine
-following workout ill get some of my wonka pixy stick.. and a gram of vitamin C.
Meal 5 10oz Chicken breast, Steamed veggie, possible quinoa.
Meal 6 10 oz Halibut or Tilapia (or whatever fish you can get, fresh is best!) Generally add greens or asparagus
Meal 7 Cottage Cheese, blueberry (or another fruit)/ or Greek Yogurt accompanied by supplements.
Weight Loss Cycle
Meal 1 1 scoop of whey protein, alongside of 2 egg whites OR 1 cup of oatmeal.
Meal 2 1 Large orange or cup of fresh berries.
Meal 3 Low sodium turkey (4oz) on Flax seed grain bread. Cup of almonds or good nuts.
Meal 4 1 low-fat cup of cottage cheese with pineapple.
Meal 5 6 oz tilapia filet 1 cup of broccoli, 2 cups of spinach with olive oil or balsamic vinegarette.
Meal 6 Walnut halves with 1 tbsp of peanut butter to dip them in.
Rule of thumb: any meat or potatoes shouldn't be any bigger than your fist. Try to eat slower and fill up a smaller plate. This will help speed your metabolism and help drop that unwanted fat/pounds!
Meal 1 6 egg whites/1 whole egg. 1 cup of oatmeal
Meal 2 8 oz meat choice. 2 cups of white rice ( I season with Mrs. Dash, sometimes lemon pepper) 1 medium sweet potato
Meal 3 8 oz chicken breast, 2 cups of brown rice, asparagus
Meal 4 60 gram protein shake prior to workout, cup of almonds.
Meal 5 10 oz meat choice (red!!) 1 and 1/2 cup of brown or long grain rice, spinach salad with olive oil or balsamic v.
Meal 6 8 oz chicken or fish. 1 cup of broccoli
Meal 7 Low Fat cottage cheese or Greek yogurt with fruit added.
Cardio prior to meal 1 if you want to burn extra fat!
Meal 1 6 Egg whites, 1 whole. 1 cup of hard rolled oats, or oatmeal.
Meal 2 Protein shake + cooked oats. I eat Bear Naked oats.
Meal 3 Low sodium turkey on Flax seed bread.
Meal 4 12-16oz of Flouder or Tilapia, 1 cup of steamed green beans
Meal 5 Salmon FIlet & Medium sized sweet potato
Meal 6 12-16oz fresh lean fish. 1 cup of steamed broccoli
Meal 7 Spinach and walnut/almond salad. Olive oil dressing.
-add a small cup of greek yogurt if still hungry at night.