Hi all,

I have recently been paying a heap of attention to my diet, finally figuring out that just going to the gym is about 10 per cent of the effort that you need to put in daily, and the rest is trying to fit in some proper eating.

Only problem is I need some advice from the pros. I have been reading a few threads on this site for a while and have put together a proper eating plan that I will go through later. Only problem is I have not calculated fats nor carbohydrates just proteins and calories. Hopefully someone can give me a hand with that or direct me to a site that has all the macronutrients listed.

My diet looks a little something like this:
(protein/calories)

Breakfast 7:30 am
- 3 whole eggs (18.81/ 234.32)
- 2 egg whites (7.2/ 51.48)
- 1 slice of wholemeal bread (2.71/ 68.38)
- One table spoon of raspberry jam (0.07/ 55.60) (mainly for an insulin spike as I have not been eating for about 8 hours)

Between meal 10:00 am
- 200g of low fat yogurt (10/ 188)
- 100g of low fat cottage cheese (12.39/ 72)
- ½ cup of oats (13.175/ 303.42)

Lunch 12:30 pm
- 190g of chicken breast (37.26/ 320)
- 220g of sweet potato (4.01/ 231)

Work out at 1:30pm (except on Tuesday and Wednesday see below)

PWS 3:00 pm
- Hydrolysed whey protein (39/150)
- Gatorade powder (0/100) (again for the insulin spike, as I need to get them amino acids in quick and some glucose into the muscle cells)

Dinner 5:30 pm

- 190g of chicken (as above);
- 190g of salmon (29.67/ 208.5); or
- 185g of tuna (36/230)
- Cup and a half of veggies (I like to change these veggies around to get a variety of them, but I normally have diced peas, carrots, corn, mushrooms, capsicum, onion, broccoli and snow peas)

Later dinner 8:00 pm
- Any of the above (chicken, salmon or tuna, with the same amount of vegetables)

Bed time
- Tablespoon of crunchy PB (need to find some natty) (5/ 156)
- Casein protein (39/ 150)

My next little problem is that on Tuesday and Wednesday I have to train at 8:30 and have my PWS at 10:00 am. This cancels out my oats and sweet potato, which normally fuel me for my workout at 1:30. Should I throw in a cup of oats at breakfast on these days to keep my carbohydrate intake almost the same as the rest of the days I train?

Thanks to mg1228 (your advice to other members is great by the way) I have calculated my BMR to be 1741.6 and my TDEE is 2699.48.

I have about 20 percent body fat possibly a bit lower, I want to get leaner, but I would also like to be putting on muscle. So I’m looking for a magic number of calories and protein that will help me get that result.

All your advice would be appreciated, especially in concern to my Tuesday and Wednesday regimen.