Can you look at my diet so far Please
Hello
Ok well I read the sticky lets see if I remembered enought to actualy apply anything. For starters let me tell you more about me. I am 30 6'2 248 runing in the low 20% body fat I am guessing. My work out times cange depending on the day (I am a part time parent) but usualy 2 mornign a week and 2 afternoons of lifting and cardio 30 minutes on treadmill.
So here is the Diet for non workout days.. For work out day I will be adding PWN it is listed at the bottom.
Diet 2050 Cal day
258G protein 1032Cal 50%
8G per ounce chicken = 20oz chicken breast- 160G
6G per egg= 6 eggs whites in the morning = 36G
30g can of tuna= 1 can = 30G
Morning Shake = 32G = 128Cal
Fat 600 Cal 30%
From food above
1.5G per ounce= 34.5g fat = 310.5
Tuna = 3g fat = 27Cal
Mayo – 3tsp = 12g = 100Cal
Morning Shake = 18G= 162Cal
Carbs = 418Cal 20%
Half cup Oats = 15G = 60Cal
3 meals @ half cup brown rice = 77.5G = 310Cal
Morning shake = 12g = 48Cal
Lifting days add PWN 40G Protein 40G carbs 320 Cal
Hopefully my math was right but i may be off on the fat cals.. Are they 9Cal per gram or 14?
Any advice or changes you can suggest would be great and I thank you in advance.
Matt