Rate & Refine Diet
Hi guys, do you think i can improve things?
Body stats:
29 yo male, 1m68 79kg looking chubby but with some muscles
Objectives & context: i was doing a body recomposition followed by a sport dietitian/nutritionist. It was going well slowly but surely but i got injured and had to stop any physical activities for close to 2 month and i got fatter during that time.
She adjusted my diet and i got back to sports last week. My objective is to get at least under 77kg and just like myself in the mirror and in my rashguards.
Physical activities: since last week i'm doing, at least \\\~10k steps throughout the day (or more), 3 to 4 times/ week grappling training (Mostly 3x rn cause i don't want to much pressure on my injury)
1x dumbbell+pull ups/dips at home
1x kettlebell circuit + pull ups/dips at home
I also sometime add some walking on my threadmill at \\\~10 pent
The diet :
Breakfast:
35g of protein => 500g of 0% cottage cheese or 305g of 0% cottage cheese + 2 eggs
2 squares of dark chocolate
5g of agave syrup
Lunch:
40g of protein => 175g of chicken or 121g of chicken + 2 eggs
100 to 300g of vegetables
70g raw rice (=> 161g cooked rice) or 320g cooked potatoes
1 tablespoon of olive oil
Snack:
20g of protein => 265g of 0% cottage cheese
1 or 2 squares of dark chocolate
1 granny smith apple or regular apple
Dinner:
30g of protein => 130g of chicken or 78g of chicken + 2 eggs
100 to 300g of vegetables
70g raw rice (=> 161g cooked rice) or 320g cooked potatoes
1 tablespoon of olive oil