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04-07-2008, 09:39 PM #1
More questions on diet, Novastepp :)
Bryans Diet! Calories/Proteins/Carbs/Fat
Meal 1(8:30-9:30):
8 boiled eggs (136/24/0/0)
Whey protein shake (285/40/10/2)
1 cup oatmeal ( 300/10/54/5)
Macronutrients (721/74/64/7)
Meal 2 (11:30-12:15pm)
6-8 ounces of chicken (180/40/0/1)
1/2 non cooked cup brown rice (150/4/33/1)
1 tablespoon flaxseed oil (90/0/0/10)
Macronutrients (420/44/33/12)
Meal 3 (2:15-3:00)
2 cans chunk light Tuna (300/65/0/1)
2 slices whole wheat bread ( 280/12/52/4)
1 tablespoon flaxseed oil ( 90/0/0/10)
2 tablespoons peanut butter (200/16/12/16)
Macronutrients (870/93/64/31)
Meal 4 (4:30-5:45pm)
6-8 ounces of chicken (180/40/0/1)
16g peanuts (80/4/3/8)
1 cup carrots (70/2/16/0)
Macronutrients (330/46/19/9)
Meal 5 (6:30-7:30)
6-8 ounces of chicken ( 180/40/0/1)
Ό non cooked white rice (160/3/35/0)
Macronutrients (340/43/35/1)
Meal 6 PWO (8:30)
1 scoop Whey (285/23/10/2) w/ no fat milk
4 oz chicken (120/23/0/0)
1 Whole Wheat Bread Slice (140/6/26/2)
Macronutrients (545/52/36/4)
Workout (9:45)
Meal 7 PPWO (11:30)
1/2 scoop whey (143/20/5/1) with no fat milk
80g Glycomaize (280/0/70/0)
4 eggs (68/12/0/0)
2 Turkey Slices (90/10/0/0)
½ cup Oatmeal (150/5/26/2)
Macronutrients (591/47/66/3)
Total Macros:
Calories: 3957
Protein: 399
Carbohydrates: 351
Fat: 67
Harris Benedict Formula: 66+ (1071) + (876) (136) = 1877
1877 x 1.725= 3238
Calories to maintain current weight @ 172lbs, height at 59, 20 years of age.
Well I'm wondering if I should increase my fat intake. Today I had an awesome 2 hour workout, I just want to make sure that my macro's are in check. any suggestions or constructive criticism??
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