Originally Posted by seriouslifter
Ok so where would i add in more fat, this is my diet right now, obviously needs work but i took out the protein bar. So oatmeal more instead of brown rice like at meal #3? I looked at my extra virgin olive oil and i can measure out 1/2 tablespoon and so on. Where would i add this? I might take out cottage cheese and scoop of whey and buy casein protein. Please help i took out that protein bar finally, it is garbage!
Meal #1 7:45am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 Multi pro 32x
Already gave you input on this meal...refer to previous post.
Meal #2 10:20am - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
Incomplete protein. You could add a fat in here with your broccoli and chicken i.e. olive oil, flax etc.
Meal #3 12:00pm - 8 egg whites 131 0 3 28
1 cup broccoli cuts 40 4 0 0
Incomplete protein. Add in a fat or carb here; whatever fits with your overall macros best.
Meal #4 (Preworkout) 3:00pm - 1 tuna can 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Incomplete protein. IMO, I would make this a pro/carb meal
Post workout - 2 scoops ON Whey Protein 220 2 6 48
1 scoop ON Glycoload 210 0 50 3
good.
Meal #5 6:00pm - lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
1 Multi pro 32x
good.
Meal #6 9:00pm - lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
Incomplete protein.
Meal #7 (Before bed) - 1/2 cup cottage cheese 80 0 7 12
1 scoop ON Whey 110 2 3 24
2 tbsp natty pb 190 16 7 8
I would fine another protien source other than whey.
Totals 2346 calories 53g fat 162g carbs 323g protein