need help with macros on this diet

**Venum** · 10-12-2006, 01:59 PM

hey guys, I am trying to figure out the macros in my diet, I will use calorieking.com a little later after my work out. For now can any of you give me an idea on how many calories I am eating per day...

meal 1 : 10 egg whites 1 cup oats, sometimes running late in the morning 2 scoops of whey and 1 cup oats in a shake

meal 2: 1 large salad, 2 tbls flax, 1 can of tuna or chicken

inbetween: 1 serving of cellmass (40 cals, 10 carbs-sugarfree CEE)

meal 3: pre-work out- can of tuna or chicken, 1/2 cup oats, 1 serving of no-explode (36 cals, 9 carbs)

meal 4: PWO, another serving of cellmass, 2 scoops whey, 1 cup oats, 1 banana

meal 5: PPWO, tilapia fillet 2 pieces, 1/2 cup oats, large handful of brocolli

meal 6: whey shake with 2 tablespoons natty pb before bed

is this diet in check for cutting? Please help me out on the macro count, cals, carbs, etc.....thanks guys tell me what you think

**JohnboyF** · 10-12-2006, 02:15 PM

www.fitday.com

**Venum** · 10-12-2006, 04:32 PM

does it atleast look in check?

**hardgainer12** · 10-12-2006, 04:46 PM

best i could do-

pro-265
fat-45 (depending on flax)
carb-127 (u cutting?)

total-1973cals

thats super rough tho.

**Venum** · 10-12-2006, 05:03 PM

i just got about 2,498 cals....first time i calculated it...i have to do this again..does that sound accurate? its a pretty basic cutting diet

**Venum** · 10-12-2006, 05:04 PM

Originally Posted by hardgainer12

best i could do-

pro-265
fat-45 (depending on flax)
carb-127 (u cutting?)

total-1973cals

thats super rough tho.

yes i am cutting

**audis4** · 10-12-2006, 05:39 PM

Originally Posted by Venum

hey guys, I am trying to figure out the macros in my diet, I will use calorieking.com a little later after my work out. For now can any of you give me an idea on how many calories I am eating per day...

meal 1 : 10 egg whites 1 cup oats, sometimes running late in the morning 2 scoops of whey and 1 cup oats in a shake

meal 2: 1 large salad, 2 tbls flax, 1 can of tuna or chicken

inbetween: 1 serving of cellmass (40 cals, 10 carbs-sugarfree CEE)

meal 3: pre-work out- can of tuna or chicken, 1/2 cup oats, 1 serving of no-explode (36 cals, 9 carbs)

meal 4: PWO, another serving of cellmass, 2 scoops whey, 1 cup oats, 1 banana

meal 5: PPWO, tilapia fillet 2 pieces, 1/2 cup oats, large handful of brocolli

meal 6: whey shake with 2 tablespoons natty pb before bed

is this diet in check for cutting? Please help me out on the macro count, cals, carbs, etc.....thanks guys tell me what you think

Diet looks pretty good bro. post macros so i can see exactly.
What are your stats bro?

**Venum** · 10-12-2006, 06:05 PM

my stats are 24 yrs old 5'11 197 lbs about 17% bf. i have a pic on here, if you search in the member pictures section search for venum you can see it..I am a little fatter now keep in mind.

**audis4** · 10-12-2006, 06:16 PM

Originally Posted by Venum

my stats are 24 yrs old 5'11 197 lbs about 17% bf. i have a pic on here, if you search in the member pictures section search for venum you can see it..I am a little fatter now keep in mind.

Ok, cals seem decent. Post macros bro.

**Venum** · 10-12-2006, 07:35 PM

i will post macros after the mets game!

**Leader05** · 10-12-2006, 09:20 PM

Originally Posted by Venum

i will post macros after the mets game!

let' us know after the game is over>

**Venum** · 10-12-2006, 09:58 PM

meal 1:10 egg whites 1 cup oats
472 cals, 54 carbs, 5 grms fat, 45 grms protein

meal 2: large salad, 2 tbls flax, can of tuna
440 cals, 26 grms fat, 30 grms protein

meal 3: can of tuna, 1/2 cup oats
350 cals, 27 carbs, 32 grms protein

meal4: PWO 2 scoops whey, 1 cup oats, 1 banana
652 cals, 84 carbs, 7 grms fat,58 grms protein

meal 5:tilapia fillet (2 pieces), 1/2 cup oats, large handful of brocolli
342 cals, 27 carbs, 9 grms fat, 45 grms protein

meal 6: 2 scoops whey, 2 tbls natural peanut butter
450 cals, 17 grms fat, 56 grms protein

2 servings of cellmass during the day..80 cals 20 carbs
1 serving of no-explode..36 cals, 9 carbs

total:
cals-2,822
carbs-221
fat-64 grms (counted fat from oats, if they don't do harm, then minus like 15grms)
protein-266

I think thats it...how does that look?

**Venum** · 10-12-2006, 10:07 PM

I eat chicken breast to switch up the tuna alot, so that could alter some macros. i also did not count the veggies in there.

**audis4** · 10-12-2006, 10:59 PM

Originally Posted by Venum

meal 1:10 egg whites 1 cup oats
472 cals, 54 carbs, 5 grms fat, 45 grms protein
Good.
meal 2: large salad, 2 tbls flax, can of tuna
440 cals, 26 grms fat, 30 grms protein
Good.
meal 3: can of tuna, 1/2 cup oats
350 cals, 27 carbs, 32 grms protein
Good.
meal4: PWO 2 scoops whey, 1 cup oats, 1 banana
652 cals, 84 carbs, 7 grms fat,58 grms protein
Good. Carbs are pretty high here, I would do 1/2 banana or 1/2 cup oats and a banana.
meal 5:tilapia fillet (2 pieces), 1/2 cup oats, large handful of brocolli
342 cals, 27 carbs, 9 grms fat, 45 grms protein
Good.
meal 6: 2 scoops whey, 2 tbls natural peanut butter
450 cals, 17 grms fat, 56 grms protein
Good.
2 servings of cellmass during the day..80 cals 20 carbs
1 serving of no-explode..36 cals, 9 carbs
Just make sure this has little to no sugar/fat.
total:
cals-2,822
carbs-221
fat-64 grms (counted fat from oats, if they don't do harm, then minus like 15grms)
protein-266

I think thats it...how does that look?

Wow, diet looks great bro! Finally, a diet I don't have to critique

Macros are good strong #'s. Keep cardio to minimum of 5 days per week on an empty stomach for 45-1hour. Add greens to as many meals as you like. Good luck!

**Venum** · 10-13-2006, 02:18 PM

Originally Posted by audis4

Wow, diet looks great bro! Finally, a diet I don't have to critique

Macros are good strong #'s. Keep cardio to minimum of 5 days per week on an empty stomach for 45-1hour. Add greens to as many meals as you like. Good luck!

wow I actually put something good together?? I couldnt do it without the help of all of you. Things get pretty confusing sometimes. The only problem I have audi is that I cant do my cardio on an empty stomach during the week, I start work very early and I cant get myself to the gym at 4am. So I do my cardio after I train, and on saturday morning its just cardio so thats the only day I get to do it on an empty stomach.

**audis4** · 10-13-2006, 02:26 PM

Originally Posted by Venum

wow I actually put something good together?? I couldnt do it without the help of all of you. Things get pretty confusing sometimes. The only problem I have audi is that I cant do my cardio on an empty stomach during the week, I start work very early and I cant get myself to the gym at 4am. So I do my cardio after I train, and on saturday morning its just cardio so thats the only day I get to do it on an empty stomach.

Ya, and cardio after training would probly be fine. I know a few guys that did cardio after working out and have noticed great results. Good luck man!