Used the sticky. Any suggestions

[mfenske]

I went through the sticky and used the Harris-Elliott spreadsheet for a lightly active 26 year old male who is 6'5" tall and 234 pounds. Any improvements/suggestions are greatly appreciated. Thanks Everyone. Mark

Cutting Diet

Calories Protein(cal) Fat(cal) Carbs(cal)
Non Training Day 2950 1475 1033 443
Training Day 2947 1400 747 800

Grams Protein Fats Carbs
Non Training Day 368.75 114.7777778 110.75
Training Day 350 83 200

Non Training Day

Meal 1 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Whey Protein 2.5 scoops 55 2.5 5 262.5
Oatmeal 110 grams 17.6 6.93 73.7 427.57
Total 72.6 9.43 78.7 690.07

Meal 2 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Chicken Breast 8 oz 52 2.40 0 229.6
Lettuce 12 oz 3.6 1.2 10.8 68.4
Olive Oil 1 tbsp 0 14 0 126
Total 55.6 17.60 10.8 424

Meal 3 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Cod 9 oz 58.5 1.8 0 250.2
Almonds 0.25 cup 7.5 18 7 220
Total 58.5 19.80 0 412.2

Meal 4 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Natural PB 2 tbsp 8 16 6 200
Whey Protein 3 scoops 66 3 6 315
Splenda 3 packets 0 0 1.5 6
Total 74 19.00 13.5 521

Meal 5 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Chicken Breast 8 oz 52 2.40 0 229.6
Almonds 0.25 cup 7.5 18 7 220
Total 52 20.40 0 391.6

Meal 6 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Egg Whites 9 whites 31.5 0.00 0 126
Eggs 3 whole 21.15 17.85 1.2 250.05
Flax Oil 1 tsp 0 14.00 0 126
Total 52.65 31.85 1.2 502.05

Daily Totals Protein (g) Fats (g) Carbs (g) Calories
365.35 118.08 104.2 2940.92





Training Day

Meal 1 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Whey Protein 2 scoops 44 2 4 210
Oatmeal 100 grams 16 6.30 67 388.7
Total 60 8.3 71 598.7

Meal 2 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Dextrose 62.5 g 0 0 59.4 237.6
Whey Isolate 2 scoops 50 2 0 218
Total 50 2 59.4 455.6

Meal 3 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Chicken Breast 8 oz 52 2.40 0 229.6
Black Beans 10 oz 22.625 2.5 55.3125 334.25
Total 74.625 4.9 55.3125 563.85

Meal 4 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Cod 8 oz 52 1.6 0 222.4
Almonds 0.25 cup 7.5 18 7 220
Total 52 19.60 0 384.4

Meal 5 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Turkey Breast 8 53.6 2.4 0 236
Lettuce 12 oz 3.6 1.2 10.8 68.4
Olive Oil 1 tbsp 0 14 0 126
Total 57.2 17.60 10.8 430.4

Meal 6 Amount Measurement Protein (g) Fats (g) Carbs (g) Calories
Egg Whites 9 whites 31.5 0.00 0 126
Eggs 3 whole 21.15 17.85 1.2 250.05
Flax Oil 1 tsp 0 14.00 0 126
Total 52.65 31.85 1.2 502.05

Daily Totals Protein (g) Fats (g) Carbs (g) Calories
346.475 84.25 197.7125 2935