
Originally Posted by
LGM
8:00 AM Protein powder 1 scoop
Milk 1 cup
Bannana 1 medium
Oats 1 cup
Egg Whites 1 cup
62 g Protein, 78g carbs, 7.5g fats, 31g sugars, 511 calories For your goal, the banana and milk should be removed. 50g protein/50g carbs via the whey, whites, and oats is sufficient. The less sugar in your diet, the faster you'll reach 10% - even if that means avoiding low GI fructose choices.
Meal 2:
10:30 AM Chicken ground 6oz
Brown Rice 1 cup
Walnuts 1 tblspn
47g Protein, 47g carbs, 25g fats, 0g sugars, 580 calories Fats seem high for only 1 tablespoon of nuts. Is the chicken lean? Either it's not and it needs to be or you're eating a large portion of nuts and you shouldn't. It's best to separate protein/carb and protein/fat meals when cutting regardless. Just go with lean chicken and rice.
Meal 3:
1:00 PM Chicken ground 4oz.
Sweet Potato 1 large
36g protein, 37g carbs, 15g fats, 12g sugars, 415 calories Good meal. I realize now why the fat seems high. I think when you did your macros, the chicken was presumed to be skin-on. Provided it's boneless, skinless breast, this meal is perfect.
PWO: Protein Shake 1 scoop
Oats 1 cup
27g protein, 36g carbs, 5.5g fats, 2g sugars, 285 calories Perfect. Just enough protein to aid in recovery until you get home. 1 cup of oats is actually 53g carbs, 1/2 cup would be better.
Meal 4:
4:00 PM Chicken ground 6oz.
Broccoli 1/2 cup chopped
Brown Rice 1/2 cup chopped
45g protein, 29g carbs, 19g fats, 2g sugars, 560 calories Looks good but I'd double up on the rice as it should be removed from your next meal completely. Again fat is likely under 10g
Meal 5:
7:00 PM Bison 6oz.
Brown Rice 1 cup
49g protein, 46g carbs, 2g fats, 0g sugars, 525 calories I'd replace the rice here with a large serving of fibrous veggies and 15-20g healthy fats. Ideally walnuts, almonds, EVOO, mac nut oil, or udo's.
Meal 6:
9:00 PM Casein Shake 1 scoop
Water
Flax See Oil 1 tbsp
24g protein, 3g carbs, 15g fats, 0g sugars, 250 calories Perfect.
Totals:
Protein: 290 grams
Carbs: 276 grams I'd run carbs as low as 150 on non-workout days with increased pro/fat after midday to really speed up the process.
Fats: 88 grams Based on the inaccurate chicken fat macro - you're probably closer to 60g but replacing the rice with a fat source in meal 5 will keep you in the 80g range.
Sugars: 47grams Let's try to keep this number under 20g every day.
Caloric Intake: 3126
I'm still working out the amounts, but I'm wanting to be at about 250g protein per day; I'm wanting this to get me around 240, but more importantly, around 10-12% bf.
Once I've done this for about 6 weeks, I'm wanting to put my carbs at about a 40% reduction for 3-4 days, then about 15% higher for one day. Of course, I'd make up the differences with fats and proteins. Similar to the priming idea from Marcus.
So, other than a general kind of "how good is it" reply(ies), anyone care to tell me what kind of carbs I should add for my PWO shake? I'm a little confused about that.