Yo, what’s up my Bros! This week is my diet update and I have for you some new protein hacks and fresh tips as well as a new food combo I stumbled across online that (absolute game-changer for clean eating and more protein).
You already know I keep the macros tight, but eating clean doesn’t have to mean boring meals. I found this new combo that’s packed with protein, clean carbs, and some serious flavors and Bros, trust me, you’re gonna want to try this one!
Updated Macros for Week 4:
Calories: 3,350 kcal/day (I bumped it up slightly for better recovery)
Protein: 340g/day (This is my NEW target—muscle needs more fuel!)
Carbs: 275g/day (mainly around workouts to keep me fuel and my min focused)
Fats: 75g/day (keeping it clean with avocado, coconut and olive oil, obviously the animal fats are in there as well!)
My new go-to meal for when I’m short on time in the morning: High-Protein Breakfast Burrito Bowl
Macros I calculated about 800 cals, 85g protein, 40g carbs, 20g fats
Ingredients:
6oz ground turkey
4 egg whites + 2 whole eggs ( NOT on special at the supermarket LOL)
1/2 cup cooked quinoa (yep bros you read that right, the quinoa gives me higher macros in protein over rice)
1/4 cup lowfat cheddar cheese
Sauteed spinach, bell peppers, and onions
Goya bottled pico de gallo (Stop-n-Shop has it now!!)
Avocado slices (1/2 avocado)
Hot sauce very low to zero cals
How to Prepare this tasty high protein meal:
-Cook the ground turkey with smoked paprika, cumin, and garlic powder, this brings some serious taco’ish vibes you can smell from across the street without any extra calories.
-Scramble the whole eggs in a pan use a little bit of butter on a good non-stick pan.
-Warm the quinoa (I cook it with chicken broth for extra flavor this is a pro tip!).
-Saute spinach, peppers, and onions in a touch of olive oil.
-Assemble every ingredient in a bowl then top the whole thing with cheese and pico de gallo, avocado slices, and drizzle some hot sauce however you like it.
-Bros, this one hits all the macros and tastes like cheat meal vibes but stays lean and clean I suggest you give it a good try.
You could make the pico de gallo yourself but that's a whole operation and we are trying to make fast meals here. The Goya bottled stuff is just awesome for ease of use and so I always keep it refrigerated to toss it on meats and starches.
Here is another good recipe I’ve been eating a lot recently for after workouts:
Whey Tasty Protein Snack (This is like a Greek yogurt protein parfait)
Macros: 350 calories, 40g protein, 15g carbs and 5g fats
Ingredients:
1 cup non-fat Greek yogurt
1 scoop vanilla whey isolate
1/4 cup blueberries
1 tbsp chia seeds
Dash of cinnamon and a drop of vanilla extract
Mix the whey isolate into the yogurt first and mix until it has a good texture. The whey protein adds flavor and bumps up the protein count of this snack. Once mixed then add the chia seeds until the seeds add texture (and omega-3s) I like to add the blueberries last so they are intact but sometimes I’ll mix them up and break them up into the mix. This is a sweet, creamy snack and perfect for after-workouts and late-night cravings.
Mindset on the diet grind going forward: Energy levels are peaking, and the abs? They’re coming in sharper each week I feel like but I’m not trying to sacrifice muscle. This new burrito bowl combo is hitting hard I’m having it a a few nights per week, it keeps my proteins up, and I feel my recovery is smoother something about that turkey. It’s all about finding tasty ways to stay on point.
What’s next:
Thinking about experimenting with bison burgers next week, since its a leaner meat than beef, higher in protein, and packed with flavor. Maybe pairing it with some zucchini fries for a clean, tasty meal.
Drop your clean eating hacks, bros I’m always down to try new combos to help me ion staying lean and mean.
Stay fueled, stay shredded and remember the gains taste better when the flavor of your food in on point.
View attachment 26407
