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Chulo,
please don't think i fancy myself a cook by any means, but since i've been the house kitchen lackie for much of my early life i eat some pretty well balanced meals. you might hate the way this sounds, but if you're cooking for yourself--learn to cook rice (it goes a long way):

one part dry rice; two parts water...wait until the mixture boils (several minutes), turn down heat, turn off pot just when it looks as if all the moisture might have left; put lid on pot and let steam take care of the remaining 5 minutes or so.

if you make enough; you can leave it in the fridge for about 3 or 4 days of different meals (dinners maybe)

as far as the toppings: oil;garlic;onions;hot peppers;salt/or soy-sauce---and whatever you want to add to that (veg/meat/etc).

if you stock up///you don't have to live in the kitchen. otherwise it was all breakfast food for me (toast/eggs/tomato/cheese). some good bread. some lettuce for sandwitches. i really don't think it has to be harder than that. and unless you are the follow-the-recipe type, i really don't think they're all that important if you know what flavors food in a way that wont get too boring. add different vegetables. i'm a vegetarian so i don't even care if i haven't cooked the food for long enough--i am quite addicted to
hot peppers though. mental for it. if i'm not crying my way through a meal i think something is missing.

that said...drink lots of fruit juice for training energy. and (maybe this is just me) lots of tea to make up for any tiredness.

my humble input as it reflects my heavily rice and tea filled cullinery habits.

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Chulo,

My daily diet goes as follows:

Morning breakfast - 8 oz. low fat chocolate milk mixed w/ 24grams of whey protein - This is before I hit the gym.
Post Workout - 1 1/2 cups of oatmeal made with skim milk and 48grams of whey protein.
Mid-morning snack - 1 banana and 16 almonds
Lunch - Lean ground beef, chicken, or fish (depending on the day) 1 cup of brown rice or a sweet potato, 1 cup of vegetables (green beans, or broccoli usually)
Mid afternoon snack - same as mid-morning, protein bar, or protein shake.
Early evening meal - same as lunch
Before bed - Casein protein shake...

The number of calories you need to intake will be based on how rigorous your workout regiment is...

Using the above mentioned routine I went from 28% body fat to 16% two years ago. I am back on it because I had so much success the first time. My goal this time is to get to approximately 12% body fat.

BTW - I'm 6 foot 250 lbs. - two years ago I was 225 lbs.

Thanx Victor!

soo you are a big guy than!!

soo, you become bigger with less food?

or i get something wrong?
nice, my bodyfat is 14 percent and i weigh 209lbs..

my goal is to get more muscled.. but not like a bodybuilder.. just how i am now, but more muscle.
yes, i teach basupi 2 times a week. now
bjj, also 2 times a week
and mma and knife fighting 1 time a week

and... 3 x pw weight training at home.. like a pussy.. really , im big, strong in fighting, but weak with weights..!!!
cannot do 4 rep bicep curl with only 10 kg... strange isnt it??

soo i have to eat more
thank you Victor, im gonna copy your diet for one week now
thanx!!

Chulo,

It sounds like you have excellent endurance and stamina - 209 lbs is not small.

To gain more muscle, you definately need to increase your intake of protein and lift more weights.

I got big, but not from muscle - long story, no excuse! I'm at 23% right now - still acceptable for my age - 41.

Victor, do i have to buy the shakes? and are they risky for your kidneys, or is t a lie..?

im always a little scary with supplements..

and beside they are really expensive in holland..

i train hard, but i m 30 now.. and i recover not so good as before...

but i think it has a lot to do with my diet..

In america many people use supplements?

greets

You don't have to buy shakes. There is plenty of natural foods you can use.

I personally use whey protein and casein protein powder. I've never heard anything about it damaging your kidneys - but, like antyhing else, it should be done in moderation.

Victor, little bit on/of topic.. but what i find very strange...

how, and i mean how.. can people beside their fight training have enough energy to prepare on a 300 workout test etc etc..
is it they eat better??

serious, after 2 times a week on tuesday and thursday 2 hours of bjj
vriday 1,5 hour mma.. we train hardcore.. many people throw up from exhoustion, or at least get dizzy.. like me.. i dont throw up easy even if im

only of this training im really really tired.. my whole body from my toe to the top of my head is in pain after the training.. every time.
on the day after i train the less physical, and more tactical training.. with knife etc.

on sunday i train with weights
and on wednesday

but the dumble training is not so good.. dont have much power..

greets

whats your diet like right now Chulo?

a good mate from work, Tony H (RIP) once laid down the law for me, he said training is like a chain made up of

-good workout+nutrition+rest+supplements= development

is there anything missing in that chain? its quite common for people to overtrain which will lead to feeling unusually tired and worn down. Do you maybe need 3 full days off it?