need help quickly with diet

[boxer08]

9.00- 8 egg whites, 100 porridge oats, 1 scoop whey

11.30- 1-2 jacket potatoes, 2 chicken breasts, piece of fruit

2.00- 4 egg omlet with cheese on top, pint of milk

4.30- 100g brown rice, 200g fish,veg

7.30- 2 chicken breasts or 8oz steak, 50g brown rice

10.30- cottage cheese on rivita

Supplements- whey protein, cod liver oil and multivitamin

Looking to bulk up but keep in shape

[InsaneInTheMembrane]

What is the macro nutrient breakdown? the kcals? your stats?

[boxer08]

Im not sure about the maros what is that site called where you can work it all out. Im 6'2 189lbs 14-15% bf

[boxer08]

anyone

[Prada]

You can work them out on sites like Calorieking and fitday

[boxer08]

On fitday they base most of the food on a 1 cup serving what sot of cup do they mean. Is it a cup that you dink tea out of cause i weigh my food and dont use a cup

[Prada]

A "cup" is a measurement based on the US system, the metric system's equivalent of a "cup" is 250ml.
So whenever you see 1 cup think 250ml.

[boxer08]

I cant work the nutrition out. What do you think of the diet prada.

[Braunstein]

We need your stats and the macros of the food. If you can't offer either one, don't expect to get a real critique.

[boxer08]

Im 6'2 189lbs 14-15%bf

[boxer08]

bump

[JC2007]

Macros?

[cherokee6]

use the USDA food data base... you can enter the amount based on weight in grams...

http://www.nal.usda.gov/fnic/foodcomp/search/

...that or just look on the food labels and figure it out that way...