Thread: Tweaked diet. Total macros okay?
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04-10-2011, 07:25 PM #1Staff ~ HRT Optimization Specialist
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Tweaked diet. Total macros okay?
D I E T
S T A T S
Age: 19
BF: 25% (Gonna have progress pics up shortly to verify)
TDEE: 2650
Goal: Cut to 9% Bodyfat, get 16" arms, 170-180 lbs @ Goal BF
Protein / Carbs / Fat / Total Calories:
Meal 1: 8:00am
4 Cups Spinach 4/4/0/28
1/2 Tbsp EVOO 0/0/7/30
1 Multivitamin
1 Tsp Balsamic Vinegar 0/1/0/5
1 Litre Water 0/0/0/0
100g Boneless Skinless Chicken Breast 24/0/1/100
Totals: 28/5/8/163
Meal 2: 10:00am
7 Oz Yam 3/35/0/150
Total: 3/35/0/150
Meal 3: 1:00pm
125g Boneless Skinless Chicken Breast 30/0/1.25/125
1/2 Tbsp EVOO 0/0/7/30
Total: 60/0/8.25/155
Meal 4: 4:00pm
6 Oz 100% Lean Ground Beef 53/0/0/206
1/2 Cup Brown Rice: 8/68/3/320
1/2 Cup Tomato Sauce/Juice 2/5/0/30
1 Glutamine Capsule
Total: 63/73/3/556
Meal 5: 7:00pm (Pre-Workout)
Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
5g of Creatine mixed into shake
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
Total: 74/55.5/9.2/566
8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO
Meal 6: 9:30pm (Post Workout)
ON 100% Whey Shake (2 Scoops + 1 Cup Milk) 57/20/2/320
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
Total: 72/53.5/5.2/542
Meal 7: 11:00pm
1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110
Total: 24/3/1/120
Grand Totals: 300/225/35/2252
53% Protein, 40% Carbs, 7% Fat.Last edited by Windex; 04-10-2011 at 08:04 PM.
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04-10-2011, 07:45 PM #2
Why is there no protein in meals #1 & 2? How come when you do have a protein meal the amount is all over the board?
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04-10-2011, 08:06 PM #3Staff ~ HRT Optimization Specialist
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Sorry Fireguy, I was in the midde of my post when my internet kindof exploded. I use to drink Milk in meals 1 and 2 but wanted to cut down to only 2 cups of milk/day. Plus eating food is easier thank drinking milk from a thermos at school every day. Also found cooking eggs every morning a bit tedious so I supplemented the fat from eggs with more EVOO and the loss of protein was made up for by more chicken. I am only missing protein in meal #2. Any reccomendations on how to encorporate protein into meal #2 ?
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04-10-2011, 08:36 PM #4
Dieting in general is pretty much a tedious thing so that's something you will eventually have to get around. The diet is far from perfect but at 25% bodyfat you dont need it to be perfect to get results from it. If it were me I would still add in some protein in meal two and try and even out the protein intake a bit more per meal.
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04-10-2011, 09:11 PM #5Staff ~ HRT Optimization Specialist
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04-10-2011, 09:19 PM #6
Mainly by making the two recommendations I already gave you. Besides that I would drop the milk, add in quite a bit more fibrous veggies as well as more EFA's.
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04-11-2011, 07:50 PM #7
what is redius?
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04-11-2011, 07:59 PM #8
^^My diet is obviously effecting my already challenged typing skills. "Tedious", In reference to him not wanting to make eggs as it was tedious.
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04-11-2011, 08:17 PM #9
sorry, I really wasn't being a smarta** for once, I was thinking it was a form of redundant that I hadn't heard of and I'm a fairly well read linquist and was kind of excited about learning something new! But alas, just a slip of the left index finger.
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04-14-2011, 08:32 AM #10Staff ~ HRT Optimization Specialist
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Sory for the late reply, been beyond busy with exam studying. Taking your advice, this is what I put together Fireguy. Improvement I hope
D I E T
S T A T S
Age: 19
BF: 25%
TDEE: 2650
Goal: Cut to 9% Bodyfat, get 16" arms, 170-180 lbs @ Goal BF
Protein / Carbs / Fat / Total Calories:
Meal 1: 8:00am
3 Cups Spinach 3/3/0/21
1/2 Tbsp EVOO 0/0/7/30
1 AnimalPak 3/2/0/20
1 Tsp Balsamic Vinegar 0/1/0/5
100g Boneless Skinless Chicken Breast 24/0/1/100
Totals: 32/6/8/156
Meal 2: 10:00am
7 Oz Yam 3/35/0/150
225g Boneless Skinless Chicken Breast 54/0/2.25/225
1 Tbsp EVOO 0/0/14/60
Total: 57/35/16.25/435
Meal 3: 1:00pm
125g Boneless Skinless Chicken Breast 30/0/1.25/125
1/2 Tbsp EVOO 0/0/7/30
Total: 30/0/8.25/155
Meal 4: 4:00pm
3 Oz 100% Lean Ground Beef 26.5/0/0/103
1/4 Cup Brown Rice: 4/34/1.5/160
1/2 Cup Tomato Sauce/Juice 2/5/0/30
Total: 32.5/39/1.5/396
Meal 5: 7:00pm (Pre-Workout)
2 Scoops Myofusion 50/10/6/294
5g of Creatine mixed into shake
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
Total: 58/43.5/9.2/486
8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO
Meal 6: 9:30pm (Post Workout)
2 Scoops ON 100% Whey 48/8/2/240
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
Total: 56/41.5/5.2/432
Meal 7: 11:00pm
1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110
Total: 24/3/1/120
Grand Totals: 290/168/49.5/2180
57% Protein, 33% Carbs, 10% Fat.
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04-17-2011, 05:03 PM #11Staff ~ HRT Optimization Specialist
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Bump...a good improvement from original diet ?
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04-17-2011, 05:14 PM #12New Member
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imo, your diet looks quite good if your goal is to make slow and steady cut.
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