new diet

[aedanman]

This is my new diet that damienm05 has helped me with. This is what I have been eating for the passed few days now with macros. Some macros worked out from fitday.com so tell me if some are off.

Stats: 23, 6'3, 190lb, bf% approx 16%
TDEE = 3200... I think

Do 20mins treadmill cardio 4x per week + weights 4x per week. http://forums.steroid.com/showthread.php?p=5075207

CALS / FAT / CARB / PRO

Meal 1
1 cup of oats - 288 / 4.6 / 50.4 / 12.2
1 cup no fat milk - 92 / 0.2 / 13 / 9.5
3 whole eggs - 214 / 14.9 / 1.2 / 18.9
3 egg whites - 68 / 0 / 0 / 16

meal 2
protein shake - 242 / 2.5 / 18.9 / 35.2
1 cup of oats - 288 / 4.6 / 50.4 / 12.2

meal 3
7oz chicken breast - 228 / 2.0 / 0 / 47.2
1 serving vegies (brocolli, coliflower and carrot) - 27.6 / 0.2 / 2.6 / 2.6
1 sweet potato - 212 / 6.0 / 36.9 / 3.6

meal 4
7oz chicken breast - 228 / 2.0 / 0 / 47.2
1 serving vegies (brocolli, coliflower and carrot) - 27.6 / 0.2 / 2.6 / 2.6
1 sweet potato - 212 / 6.0 / 36.9 / 3.6

meal 5
7oz chicken breast - 228 / 2.0 / 0 / 47.2
1 serve of cashews - 200 / 15 / 10 / 6

meal 6
7oz chicken breast - 228 / 2.0 / 0 / 47.2
1 serving vegies (brocolli, coliflower and carrot) - 27.6 / 0.2 / 2.6 / 2.6
1 serve of cashews - 200 / 15 / 10 / 6

meal 7
casein shake - 222.5 / 3.3 / 15.2 / 32.2
natty pb (can't find. anyone know where to get in austrailia?) - 188 / 16.1 / 6.3 / 8

Total: 3,607 / 113 / 263.3 / 368.1

Thinking of changing my 3rd serving of vegies for something else? Any help as I know I am going to get sick of them pretty quickly if I keep having 3 serves a day. Also any other advice would be appreciated.

[mg1228]

This is my new diet that damienm05 has helped me with. This is what I have been eating for the passed few days now with macros. Some macros worked out from fitday.com so tell me if some are off.

Stats: 23, 6'3, 200lb, bf% approx 16%
TDEE = 3200... I think

Do 20mins treadmill cardio 4x per week + weights 4x per week. http://forums.steroid.com/showthread.php?p=5075207

CALS / FAT / CARB / PRO

Meal 1
1 cup of oats - 211 / 10.2 / 64.25 / 17.9macros seem off--should b 300 cals--pro is high--carbs high--fat high
1 cup light milk - 102.5 / 2.3 / 12.2 / 8.2
3 whole eggs - 214 / 14.9 / 1.2 / 18.9id add some whites--seeing how ur macros are off on oats

meal 2
protein shake - 242 / 2.5 / 18.9 / 35.2
1 cup of oats - 211 / 10.2 / 64.25 / 17.9again--what kind of oats?

meal 3
7oz chicken breast - 388 / 15.3 / 0 / 58.6macros r off--8oz chicken breast should b about 230cals--fat is high--should b 5 gr at most
1 serving vegies (brocolli, coliflower and carrot) - 27.6 / 0.2 / 2.6 / 2.6id drop the carrots
1 sweet potato - 212 / 6.0 / 36.9 / 3.6

meal 4
7oz chicken breast - 388 / 15.3 / 0 / 58.6
1 serving vegies (brocolli, coliflower and carrot) - 27.6 / 0.2 / 2.6 / 2.6
1 sweet potato - 212 / 6.0 / 36.9 / 3.6

meal 5
7oz chicken breast - 388 / 15.3 / 0 / 58.6
1 serve of cashews - 165 / 13.5 / 8.6 / 4.8

meal 6
7oz chicken breast - 388 / 15.3 / 0 / 58.6
1 serving vegies (brocolli, coliflower and carrot) - 27.6 / 0.2 / 2.6 / 2.6
1 serve of cashews - 165 / 13.5 / 8.6 / 4.8

meal 7
casein shake - 222.5 / 3.3 / 15.2 / 32.2
natty pb (can't find. anyone know where to get in austrailia?) - 188 / 16.1 / 6.3 / 8i order off the internet

Total without natty pb: 3,811 / 136.7 / 266.7 / 369.4

Total with natty pb: 3,999 / 152.2 / 273 / 377.4

Thinking of changing my 3rd serving of vegies for something else? Any help as I know I am going to get sick of them pretty quickly if I keep having 3 serves a day. Also should I still be getting natty pb as my calories are already pretty high. Also any other advice would be appreciated.

see bold---looks really good

i guess ur trying to gain weight

is that cardio pwo?

u def should add about 10-15gr fish oil--fat will come down from chicken

[aedanman]

hey, thanks for the input. Modified my first post with new macros for all the items you said were off. I got all the ones you mentioned from fitday but have fixed that with the macros written on the items. I managed to find the macros for them online as I had thrown the packets out. Cardio is PWO except for one day where I don't do weights and still do cardio. I bought steam pack vegies that had carrots but will look for one with just greens next time. Also yes I am bulking, was definitely meant to write that in my first post. I will look at getting natty pb online, know any good sites? Will look into buying fish oil and egg whites next week aswell. Cheers.

[mg1228]

hey, thanks for the input. Modified my first post with new macros for all the items you said were off. I got all the ones you mentioned from fitday but have fixed that with the macros written on the items. I managed to find the macros for them online as I had thrown the packets out. Cardio is PWO except for one day where I don't do weights and still do cardio. I bought steam pack vegies that had carrots but will look for one with just greens next time. Also yes I am bulking, was definitely meant to write that in my first post. I will look at getting natty pb online, know any good sites? Will look into buying fish oil and egg whites next week aswell. Cheers.

google "buy smartbalance pb" they make the best ive tried

does the total cals and macros reflect the changes u made?

[Damienm05]

You're diet looks great man, assuming your macros we're right!!! Regardless, it's nice but you should try to get an exact idea of your macros so you know exactly how to adjust +/- in later weeks.

That smartbalance o*mega 3 PB is off the hook! Wegman's here no longer carries it

[mg1228]

everybody around here stopped carrying it too---so i ordered a case online

[aedanman]

where online? I searched but couldn't find anything. Even on the smart balance website they just show stores in your area. My macros are all off the packets so they should be 100% now except my sweet potato and chicken breast which I got online however they should be a pretty standard amount. I just bought egg whites as they sell them near me so I will start eating them and add the macros in for that now. My lifting is going great. Heaps of energy and my lifts are going up 2.5-5kg(sometimes more) per week accross the board. I am getting newbie gains of course but since I have done heavy weights a year ago and muay thai I have retained some strength and am not starting at a super light weight.

[mg1228]

go to like amazon or something---my wife got mine---she aint here now but i'll ask her when she gets back

i couldnt remember--i assume u are trying to bulk, right?

[aedanman]

yes, bulking.

[mg1228]

i gotcha---yea diet looks good

good luck