WHERE ARE YOUR VEGGIES!!!!!!!!!
dood, you should be eating 1-2cups of veggies at EVERY feeding oportunity. For real, a cup of carrots and hummus with breakfast, some broccoli with your tuna sandwich. Veggies are essential for your health and what good is doing you to be big a beautiful if your defficient in essential vitamins, mineral, micronutrients etc.? You can look like the poster boy for health and fitness, even when your bladder develops stones the size of saturn and your renal functions go on vacation.
*steps off soap box*
That said, the less processed the food you eat the cleaner you metabolize it. The cleaner your metobalic process is the more effecient if functions. This leads to increases in metabolic rate as well as a mirad of health benefits.
Sample daily diet on work out days for me (2.5-4hrs apart):
Omelet (1c egg whites + 1 Omega 3 egg, 1-2cups veggies, 1/2c lowfat or part skim cheese)
12oz 2% milk
Shake that has around 40g protein, 15g Carbs, 10-20 fat(1/3 each of sat, mono, poly)
2c carrots and celery w/ hummus
8-12oz lean meat (Beef, Chicken, Turkey etc) dish. ex. Beef Stroganoff (mushrooms instead of noodles), Greek Burger (no bun) w/ salad, something along these lines
WORKOUT (workout drink,1/2 during and 1/2 after, with 30g protein, 76g carbs (dex/malt blend)).
Another shake, this one has 40g Protein, 60-80g carbs, 10-20g fat
another 2c of assorted veggies w/ hummus
8-12oz Fish with good omega FFA profile and veggie side.
2/3c Lowfat plain yogurt, 1 scoop Protein powder, 1tbsp natural peanut butter (if choc powder) or 1/2 blended berries (if strawberry or vanila powder), 1tbsp flax seed (meal or crushed)
2 stalks of celery w/ nat peanut butter dippage.
Sometimes I'll throw an apple or orange in with the shake feedings. I have several shakes I pick and choose from depending on my mood. I take fish oil caps with any meal that doesn't look like it is a good source of Omega Fats. I try to keep my fat ratios like this: 30% total calories (30% each of total fat for saturated, monounstaturated, polyunstaturated, 1:1:1 is ideal). Saturated fat in and of itself is not that bad. Infact there are some studies cited on exrx.net that suggest increasing Sat fat levels my help burn fat more effeciently. Trans is bad, all the other are good as long as they come in the right ratios.
I'm 5'6" 183lbs, 15% bf. I"ve been dropping fat while maintaining weight (lean muscle) for the last month. I eat a 600cal defiecient diet. If I wanted to get bigger I would simply add more carbs (good clean whole grain type carb) to breakfast and up my serving sizes on what I already eat to get a 500-750cal excess in my diet.
You gotta have them veggies man. They are key to your health and well being. Anyone who says otherwise is fooling themselves.
I guess nobody ever told the Inuits that they couldn't be healthy without vegetables.