Oh I can gain it back with the best of them.
I'll give 190 a try but no matter what that's as low as I'm wanting to go. Hopefully I can get there within the next 2-3 weeks.
As far as my diet, what I specifically eat from day to day varies but the overall concept doesn't. I eat 6 meals a day, about every 3 hours. Last meal of the day is a slow digesting protein with minimal carbs. Post workout I have a whey shake and some sort of carb source. For the other 4 meals I try to eat a balanced meal. I usually shoot for around 30-40 grams of protein, 20-30 grams of carbs and about 10 grams of fat per meal. I don't really measure anything so I try to estimate as best I can. A typical day looks something like this:
5:30 Wakeup
6:00
Whey shake
Fruit like a banana, apple, grapes, etc.. (been doing 1/2 cup of oatmeal lately though)
small scoop of natural peanut butter
Multi vitamim
Creatine
9:00
Protein from either a can of tuna or grilled chicken breast
Some sort of carb source typically 1/3 to 1/2 a can of peas or corn or something like that
Tablespoon of olive oil
10:50 - 11:40 Workout
12:00
Whey shake
For additional carbs I would typically have some sort of fruit at this point but the past few weeks I've switched to more complex carbs at this point too. I might keep working on the can of vegetables that I brought or lately I've been grilling up some onions and squash/zuccini and I'll have some of that for a carb source during this meal or any other meal throughout the day that has meat in it.
2:00
Pretty much a repeat of my 9:00 meal. I might have a different meat sorce or carb souce but it's basically the same concept and ratio.
For fats I typically will eat a small to medium size handful of nuts. I love the healthy benefits of olive oil but I figure I could use some additional protein here so soon after my workout.
5:00
Same concept as the 9:00 and 2:00 meal. Since I'm home for this meal I might grill some sort of lean red meat and pair that with some sort of vegetable source for carbs.
If the meat is very lean I'll have some more nuts here for additional fats. If the meat has a decent amount of fat I'll skip the additional fat source.
8:30
Usually some combination of whole eggs/egg whites/fat free cottege cheese. If I feel that I could use a few more carbs in the day I'll drink a small glass of skim milk here too.
10:00 - 10:30 Bed
That's the jist of it. I throw other variances in quite often, for example I'll bake some fish and have them once every couple of days and sometimes I'll have eggs/egg whites for my protein source at some meal other than the last meal of the day but that should at least give an idea of what I try to do each day.
I started getting really serious about the diet a few weeks ago. Before that I would follow the diet listed above 75% of the time and would have some slipup meals a few times a week. Other than my crap night after the bar on Saturday though I've been pretty good lately. I feel that's what has really helped me drop these last 10-15 pounds. I just had to limit the frequency of my slipups.
Water and green tea are the only liquids I really drink other than a glass of skim milk here and there and a night of drinking every few weeks.
Damn this turned out to be a long post.
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