Full diet with Macros HELP

[MICHAELD17]

Total 2,298 Cals 83.4 Fat 233.1Carbs 182.6 Protein

Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 85 0.3 1.2 17.9

Oatmeal, cooked, regular cup, cookedcup, dry, yieldsoz, dry, yieldsgramskglboz 100 2.4 18.0 4.0

Turkey bacon, cooked cup, piecesoz, cookedoz, raw (yield after cooking)

medium slice (yield after cooking)slicethick slice (yield after cooking)thin slice (yield after cooking)gramskglboz 40 4.5 0.5 6.0

Orange juice cupfl ozgramskglboz 113 0.1 27.1 1.7

Protein powder tablespoon (9.3 g)gramskglboz 120 0.8 3.0 24.0

High protein bar bargramskglboz 280 7.2 37.2 20.0

High protein bar bargramskglboz 280 7.2 37.2 20.0

Stuffed green pepper (frozen meal) meal (14 oz)gramskglboz 460 19.7 30.0 26.0

Oriental chicken or turkey garden salad (chicken and/or turk...
cupgramskglboz 384 18.0 51.0 21.0

Salmon, steamed or poached cup, cooked, flakedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedcubic inch, with bone, cooked (yield after bone removed)gramskglboz 260 14.0 0.0 30.0

Vegetables, mixed, canned, solids and liquids cupgramskglboz 65 0.6 17.5 2.0
Cheese, cottage, with fruit cupgramskglboz 110 8.7 10.4 10.0

So this is my diet it does change a bit. Somedays the carbs are down to about 150... somedays the protein is at 220. it just depends I eat 2 protein bars a day. Somedays I add tuna in there. It depends. Let me know what you think. All advice from Senior and Anabolic member welcome. And I do listen. I'm currently on 600mg cyp a week and 300mg eq 10 week program. Looking to lean out. I know the barbs are high for that but they do flucuate.

Thanks

[MICHAELD17]

bump??????

[gbrice75]

Total 2,298 Cals 83.4 Fat 233.1Carbs 182.6 Protein

Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 85 0.3 1.2 17.9 I'd do 2 eggs, 6 whites, and 1/2 cup oats

Oatmeal, cooked, regular cup, cookedcup, dry, yieldsoz, dry, yieldsgramskglboz 100 2.4 18.0 4.0

Is this part of the above meal, or a separate meal all together? If separate, you need a lean protein source here

Turkey bacon, cooked cup, piecesoz, cookedoz, raw (yield after cooking)

medium slice (yield after cooking)slicethick slice (yield after cooking)thin slice (yield after cooking)gramskglboz 40 4.5 0.5 6.0

Again, part of the same meal, or separate?

Orange juice cupfl ozgramskglboz 113 0.1 27.1 1.7

Regardless of what meal this is part of, drop it. It's just sugar, no place in your diet

Protein powder tablespoon (9.3 g)gramskglboz 120 0.8 3.0 24.0

PWO shake?

High protein bar bargramskglboz 280 7.2 37.2 20.0

Drop it - do real food here

High protein bar bargramskglboz 280 7.2 37.2 20.0

again? Same as above

Stuffed green pepper (frozen meal) meal (14 oz)gramskglboz 460 19.7 30.0 26.0

Crap meal, honestly. Lean protein here again. I don't see any good complex carbs in your diet aside from the oats - how about some brown rice? Sweet potato?

Oriental chicken or turkey garden salad (chicken and/or turk...
cupgramskglboz 384 18.0 51.0 21.0

Sounds pre-made?

Salmon, steamed or poached cup, cooked, flakedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedcubic inch, with bone, cooked (yield after bone removed)gramskglboz 260 14.0 0.0 30.0

Getting tougher to follow this! Can you just write it yourself and not copy it from fitday or whatever you're using to calculate macros?

Vegetables, mixed, canned, solids and liquids cupgramskglboz 65 0.6 17.5 2.0
Cheese, cottage, with fruit cupgramskglboz 110 8.7 10.4 10.0

Is this right before bed?

So this is my diet it does change a bit. Somedays the carbs are down to about 150... somedays the protein is at 220. it just depends I eat 2 protein bars a day. Somedays I add tuna in there. It depends. Let me know what you think. All advice from Senior and Anabolic member welcome. And I do listen. I'm currently on 600mg cyp a week and 300mg eq 10 week program. Looking to lean out. I know the barbs are high for that but they do flucuate.

Thanks

I appreciate that you posted with macros, but it's a bit confusing. I'd love to see time of day for each meal. Also, where does your workout fit in?

I made some general suggestions above in bold.

[MICHAELD17]

Egg, white only, cooked cuplarge egg whiteegg whitegramskglboz 85 0.3 1.2 17.9 I'd do 2 eggs, 6 whites, and 1/2 cup oats

Oatmeal, cooked, regular cup, cookedcup, dry, yieldsoz, dry, yieldsgramskglboz 100 2.4 18.0 4.0

Turkey bacon, cooked cup, piecesoz, cookedoz, raw (yield after cooking)

medium slice (yield after cooking)slicethick slice (yield after cooking)thin slice (yield after cooking)gramskglboz 40 4.5 0.5 6.0

Orange juice cupfl ozgramskglboz 113 0.1 27.1 1.7

Protein powder tablespoon (9.3 g)gramskglboz 120 0.8 324.0

Is this part of the above meal, or a separate meal all together? If separate, you need a lean protein source here
Again, part of the same meal, or separate? ALL ONE MEAL. NO OJ I NEED A LITTLE FLAOR AT SOME POINT?? IN A BEVERAGE. I WAS THINKING ABOUT COOKING A LITTLE GROUND TURKEY LIKE A SCRAMBLE

Regardless of what meal this is part of, drop it. It's just sugar, no place in your diet


PWO shake? NO

High protein bar bargramskglboz 280 7.2 37.2 20.0

[
Stuffed green pepper (frozen meal) meal (14 oz)gramskglboz 460 19.7 30.0 26.0

Crap meal, honestly. Lean protein here again. I don't see any good complex carbs in your diet aside from the oats - how about some brown rice? Sweet potato? yeah work gives me crap meals. I work across from TRADER JOES

COLOR="Red"]Drop it - do real food here [/COLOR](PROTEIN BAR) I EAT ONE AT ABOUT 9:30

High protein bar bargramskglboz 280 7.2 37.2 20.0 (ATE THIS ONE AT 2:30: HUNGRY) NO GOOD, CAN I EAT ONE PROTEIN BAR?? WHAT WOULD YOU SUGGEST. I'M ON THE PHONE ALL DAY AND NEED A QUICK SOURCE OF PROTEIN.
again? Same as above



Oriental chicken or turkey garden salad (chicken and/or turk...
cupgramskglboz 384 18.0 51.0 21.0 (TRADER JOES WATERBERRY SALAD HAS LOTS OF FRUIT IT;S GOOD AS HELL)

Sounds pre-made? THE SALMON IS FROM COSTCO IN THE SINGLE SERVING PACAGE

work out 6:15-7:35

Salmon, steamed or poached cup, cooked, flakedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedcubic inch, with bone, cooked (yield after bone removed)gramskglboz 260 14.0 0.0 30.0

Vegetables, mixed, canned, solids and liquids cupgramskglboz 65 0.6 17.5 2.0

Getting tougher to follow this! Can you just write it yourself and not copy it from fitday or whatever you're using to calculate macros?



Cheese, cottage, with fruit cupgramskglboz 110 8.7 10.4 10.0

Is this right before bed? YES

I wanted to repost quick I will post my diet from today. How much sodium can I have?? Also what do you think of the overall stat cals carbs and protein? I weigh 205 Bf 17% 5"10

I will post my diet for today after I eat (Not From FITDAY)

[MICHAELD17]

MEAL 1 -- 7:30am 370-cals-- fat 9.2-- Carbs 22.0-- Protein-- 51.9

Turkey Bacon - 2 servings - cal: 70, fat: 5.7g carbs: 0.5g, protein: 6.0g
Oatmeal - 1cup - cal: 100, fat: 2.4g, carbs: 18.0g, protein: 4.0g
Egg Whites - 5 - Cal:85, Fat: .3g, Carbs: 1.2, Protein: 17.9
Protein powder - 1tablespoon (9.3 g), cal: 120, fat: 0.8g, carbs: 3.0g, protein: 24.0g

Snack--9:45
High protein bar - 1bar - cal: 280, fat: 7.2g, carbs: 37.2g, Protein: 20.0g

Meal 3-- 12pm
Chicken meal with brown rice - 1serving - cal: 620, fat: 15.0g, carbs: 32.0g, protein: 52.0g

Snack--3:00
Turkey breast - 9.2 slice - cal: 245, fat: 1.8g, carbs: 3.4g, protein: 48.0g

WORK OUT-6:00-7:30

PWO
Protein powder - 1tablespoon (9.3 g), cal: 120, fat: 0.8g, carbs: 3.0g, protein: 24.0g

Meal 3-- 8:30--Cals 501-- Fat 4.0-- Carbs 72.0-- Protein 43.1

Tilapia - 5oz - cal: 181, fat: 3.8g, carbs: 0, protein: 37.1g
Yam without salt - 1cup - Cal: 320, Fat: 0.2g, Carbs: 72.0g, Protein: 6.0g

Snack-- bed time--10:30

Cottage Cheese w/fruit - 2cup - Cal: 220, Fat: 17.4g, Carbs: 20.8g, Protein: 20.0g

Cals- 2,199 Fat- 55.3 Carbs- 191.1 Protein- 259.0

So I know I'm lean on calories. Would like to get to 2,500. Maybe a pre work out meal? Any suggestions?? Also need info on fruits nd sugar intake as well as sodium. I'm worried about sodium. I put on a ton of water weight on my last cycle. I weigh in at 203 with BF at 17-19%. I'm geared up on 600mg of cyp and 400mg of eq a week running it for 10 weeks. Any suggestions gbrice thanks for the knowledge on the thread

[gbrice75]

MEAL 1 -- 7:30am 370-cals-- fat 9.2-- Carbs 22.0-- Protein-- 51.9

Turkey Bacon - 2 servings - cal: 70, fat: 5.7g carbs: 0.5g, protein: 6.0g
Oatmeal - 1cup - cal: 100, fat: 2.4g, carbs: 18.0g, protein: 4.0g
Egg Whites - 5 - Cal:85, Fat: .3g, Carbs: 1.2, Protein: 17.9
Protein powder - 1tablespoon (9.3 g), cal: 120, fat: 0.8g, carbs: 3.0g, protein: 24.0g

Personally i'd drop the turkey bacon and protein powder, add 2 whole eggs and another 2-3 whites if you can tolerate it.

Snack--9:45
High protein bar - 1bar - cal: 280, fat: 7.2g, carbs: 37.2g, Protein: 20.0g

You need to try and get your meals spaced 2.5-3 hours apart because this snack isn't doing anything for you. I would definitely drop it unless you absolutely can't get a meal in around 10am-10:30am

Meal 3-- 12pm
Chicken meal with brown rice - 1serving - cal: 620, fat: 15.0g, carbs: 32.0g, protein: 52.0g

THIS should be meal 2 around 10:00am-10:30am. What do you mean chicken 'meal' though? Is it just chicken breast? Fat looks high - what kind of chicken is this?

Snack--3:00
Turkey breast - 9.2 slice - cal: 245, fat: 1.8g, carbs: 3.4g, protein: 48.0g

Same deal as before - you need to get a meal in at 3pm instead of a snack like this. Lean protein and complex carb

Definitely do a pre-workout meal here. Lean protein and complex carb again (brown rice, sweet potato, yam, oats, etc)

WORK OUT-6:00-7:30

PWO
Protein powder - 1tablespoon (9.3 g), cal: 120, fat: 0.8g, carbs: 3.0g, protein: 24.0g

Add 1/2 cup oats to your shake

Meal 3-- 8:30--Cals 501-- Fat 4.0-- Carbs 72.0-- Protein 43.1 This is NOT meal 3!!!

Tilapia - 5oz - cal: 181, fat: 3.8g, carbs: 0, protein: 37.1g
Yam without salt - 1cup - Cal: 320, Fat: 0.2g, Carbs: 72.0g, Protein: 6.0g

You might want to consider dropping carbs here. Also, you have no veggies in your diet - add 1 cup of fiberous veggies here (spinach, asparagus, broccoli, brussel sprouts, etc. and cook in olive oil)

Snack-- bed time--10:30

Cottage Cheese w/fruit - 2cup - Cal: 220, Fat: 17.4g, Carbs: 20.8g, Protein: 20.0g

No fruit here!!! You def. don't need the sugar before bed. Keep the cottage cheese or do a casein shake instead. Add 1-2tbsp of natty peanut butter

Cals- 2,199 Fat- 55.3 Carbs- 191.1 Protein- 259.0

So I know I'm lean on calories. Would like to get to 2,500. Maybe a pre work out meal? Any suggestions?? Also need info on fruits nd sugar intake as well as sodium. I'm worried about sodium. I put on a ton of water weight on my last cycle. I weigh in at 203 with BF at 17-19%. I'm geared up on 600mg of cyp and 400mg of eq a week running it for 10 weeks. Any suggestions gbrice thanks for the knowledge on the thread

Changes above in bold. What type of info do you want on fruits? Ask away. Sodium is obvious - just keep it as low as possible. The more sodium, the more water retention.

You're welcome bro!