Originally Posted by
Twist
I am 21, 5'8", 155lbs, 6.5%bf, looking to get my diet perfect.
I am a little low on calories in this model so any help finding some good foods for me to add would be appreciated.
MEAL 1
5 egg whites 14.3g protein, 1.2g carbs, 85.5 calories, 2.5 fat cal
2 whole eggs 12.3g protein, 1.3g carbs, 166.9 calories, 110.1 fat cal
1 cup oatmeal 6.1g protein, 25.4g carbs, 145.3 calories, 20 fat cal
42.7g protein, 27.9g carbs, 266.7 calories – 132.6 from fat
Optional: lean protein shake
hows that 42g of protien??? add 3 more egg whites
MEAL 2
6 oz. boneless skinless chicken breast 31.9g protein, og carbs, 211 calories, 75.2 fat cal
1 cup broccoli 4.4g protein, 13.2g carbs, 102.6 calories, 44.5 fat cal
36.3g protein, 13.2g carbs, 313.6 calories, 139.7 fat cal
add complex carb
WORKOUT
PWO NUTRITION
Bcaa, atleast 40g protein, carbs – all from protein shake/ vitamins
koo
MEAL 3
4oz deli turkey 15.3g protein, 8.7g carbs, 127 calories, 30.6 fat cal
2 slices whole wheat bread 5.7g protein, 24.5g carbs, 137.8 calories, 17 fat cal
tomato slice .18g protein, .78g carbs, 3.6 calories, .33 fat cal
21.18g protein, 33.98 carbs, 268.4 calories, 47.93 fat cal
make that white bread instead... u need semi simple carbs after your workout, actualy a white bagel will do you better!!!
MEAL 4
Lean steak 8oz 67.7g protein, 0g carbs, 424 Calories, 135.6 fat cal
1 cup brown rice 14.2g protein, 144.7g carbs, 687.8 calories, 42.6 fat cal
81.9g protein, 144.7g carbs, 1,111.8 calories, 178.2 fat cal
omit brown rice for efa
Total: 172.08g protein, 219.78g carbs, 1960.5 calories, 498.43 fat cal
BMR = 1,750.00325
daily caloric needs - 2,406.25447