are my macros etc in order guys?? check it out..

[mcgas7]

here is my revised diet.. i was consuming too many carbs so was gaining too much fat aswell as muscle..

FOOD...................FAT(g)..........PROTEIN(g). .CARBS(g)....CALORIES

8.00 BREAKFAST
60g oats ...............3.8..................9.6........... 40.2..........233.4
Morning formula.......4.4.................45.3...........1 1.6..........267.2

10.45 MORNING
200g Chicken Breast..2.5................46.2.............0..... .......207.3
flaxseed oil...............15..................0........... .....0............135

1.15 LUNCH
200g Chicken breast..2.5.................46.2.............0.... ........207.3
4 slice w/meal bread..4.1.................9.1............47.2.... .......262.1

3.45 AFTERNOON
tin of tuna...............1.4.................42.1....... ......0..............181
flaxseed oil...............15....................0......... ......0..............135

5.45 PRE WORKOUT
Pre workout formula..1.9..................25.4............43.2 ..........291.5
60g oats.................3.8..................9.6..... .........40.2.........233.4

7.00 POST WORKOUT
Recovery formula......2.1.................27.8............. .59............366.1

Dinner 8.00
200g Chicken breast..2.5..................46.2...............0. ...........207.3
100g pasta..............1.2...................6.9...... .......76.8..........345.6

Before-bed snack
Morning formula........4.4...................45.3......... ....11.6 .........267.2
20ml flax oil..............20.....................0......... .........0...........180

Totals....................84.6..................35 9.7............329.8.......3549.4
Calories..................791.4................143 8.8..........1319.2......3549.4
%...........................11%..................4 6%.............43%


BMR=66+1383.7+975+136
BMR=66+(13.7 x weight in kg)+(5 x height in cm)+(6.8 x age)

gimme some input guys cheers..

[mcgas7]

anyone?

[biglouie250]

what are your goals and what are your stats. how can someone say if its a good diet if they have no idea what you are trying to achieve?

[1buffsob]

Where's the PWO carbs bro??

1buffsob

[mcgas7]

Stats ..

6'4
225pounds
been training for 6 years
running test e 500mg p/w

Goals are to gain lean mass..

[mcgas7]

Where's the PWO carbs bro??

1buffsob

How many should i add 1buffsob?

[Jakspro]

I'd take out your pre-work out formula and replace it with a solid meal.

Then post do 40gms Protein and 70-80 grams dex. Depends on how you react to dex.

Then for your PPWO meal (8:00) I would cut down the past in half.

Also, depends on how you handle dairy, i like to add cup of cottege cheese and 25gms whey with 14gms flax for my last meal...

Also, if you have time try to add Eggs whites in the morning, it'll give you a greater variety of protein sources, and limit your shakes to twice a day instead of three... Again this is just my opinion.

[CENADICT]

here is my revised diet.. i was consuming too many carbs so was gaining too much fat aswell as muscle..

FOOD...................FAT(g)..........PROTEIN(g). .CARBS(g)....CALORIES

8.00 BREAKFAST
60g oats ...............3.8..................9.6........... 40.2..........233.4
Morning formula.......4.4.................45.3...........1 1.6..........267.2

put in 6 egg whites and take half the morning formula


10.45 MORNING
200g Chicken Breast..2.5................46.2.............0..... .......207.3
flaxseed oil...............15..................0........... .....0............135

1.15 LUNCH
200g Chicken breast..2.5.................46.2.............0.... ........207.3
4 slice w/meal bread..4.1.................9.1............47.2.... .......262.1

3.45 AFTERNOON
tin of tuna...............1.4.................42.1....... ......0..............181
flaxseed oil...............15....................0......... ......0..............135

5.45 PRE WORKOUT
Pre workout formula..1.9..................25.4............43.2 ..........291.5
60g oats.................3.8..................9.6..... .........40.2.........233.4

I would add more protein and take out some carbs

7.00 POST WORKOUT
Recovery formula......2.1.................27.8............. .59............366.1

Take around 50grms whey 50grms oats and 50grms dext

Dinner 8.00
200g Chicken breast..2.5..................46.2...............0. ...........207.3
100g pasta..............1.2...................6.9...... .......76.8..........345.6

Before-bed snack
Morning formula........4.4...................45.3......... ....11.6 .........267.2
20ml flax oil..............20.....................0......... .........0...........180
ideally protein should be slow absorbing like casein and cottage cheese..try limiting your carb intake here


Totals....................84.6..................35 9.7............329.8.......3549.4
Calories..................791.4................143 8.8..........1319.2......3549.4
%...........................11%..................4 6%.............43%


BMR=66+1383.7+975+136
BMR=66+(13.7 x weight in kg)+(5 x height in cm)+(6.8 x age)

gimme some input guys cheers..

thats my 2c bro..but at the end of the day u only know whats best for you.

train hard

[mcgas7]

[QUOTE=Jakspro]

Then for your PPWO meal (8:00) I would cut down the past in half.

QUOTE]


why?

[Jakspro]

well, what time do you go to sleep? I'm assuming according to your meals, around 10:30ish, Thats alot of carbs for 2 hour span in which you might not be doing that much activity. Though you are bulking and you might be able to handle the carbs. Also keep in mind that an hour before that you also consumed 70-80 carbs in your PWO shake. 160 carbs in an hourish is pretty high. IMO.

[mcgas7]

cheers for your views mate..

anyone else?

[novastepp]

ratios aren't set in stone by any means. after a few weeks if results are lagging....THEN you reevaulate what you're doing.

[mcgas7]

ratios aren't set in stone by any means. after a few weeks if results are lagging....THEN you reevaulate what you're doing.

that is ovious plan of practice is it not??

all i was asking for is ppl's views regards to meals etc..

[novastepp]

my bad buddy. didn't mean to come off rude. from the looks of your first post i suppose with a different PWO approach and upping the protein a bit you would be right on.

[mcgas7]

i appreciate your responce nova.. cheers..