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  1. #41
    dan-b is offline New Member
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    redone-

    meal 1
    1 pancake made from recipe above
    176 cals
    2.3g fat
    18.6g carbs
    19.5g protein

    meal 2
    6oz chicken breast
    1/2 cup green beans
    3 medium sweet potato
    1000mg flax seed oil
    660 cals
    8.7g fat
    85.6g carbs
    59.2g protein

    meal 3
    1 cup brown rice
    2 tin of water pack tuna
    cucumber
    2 tomatos
    2 egg whites
    635 cals
    7.2g fat
    40.3g carbs
    98.1g protein

    meal 4 p/wo shake
    2 scoop whey
    50g dextrose
    75g natty pb
    1 cup skim milk
    838 cals
    45.3g fat
    41.7g carbs
    93.7g protein

    meal 5
    pancake
    176 cals
    2.3g fat
    18.6g carbs
    19.5g protein

    meal 6 - before bed
    2 table spoon low fat cottage cheese
    1000mg flax seed oil
    22 cal
    0.3g fat
    0.8g carbs
    3.7g protein

    total -
    2509 cals
    66.3g fat
    205.6g carbs
    293.6g protein

  2. #42
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
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    You are on your path.....


    could you replace the skim milk with water? it all adds up.....
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  3. #43
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Quote Originally Posted by dan-b View Post
    redone-

    meal 1
    1 pancake made from recipe above
    176 cals
    2.3g fat
    18.6g carbs
    19.5g protein
    Recipe is fine but i'd rather see something more substantial here. Add to it if you can, this is where you can get your protein up. Eggs, shake, lean canadian bacon, cottage cheese, whatever.

    Quote Originally Posted by dan-b View Post
    meal 2
    6oz chicken breast
    1/2 cup green beans
    3 medium sweet potato
    1000mg flax seed oil
    660 cals
    8.7g fat
    85.6g carbs
    59.2g protein
    Carbs are too high here IMO. Save it for your preworkout meal. Check your macros too; 6oz chicken is about 36g protein, not sure where you're getting 60g from. Also, drop the flax and replace with fish oils, much more beneficial. Flax isn't a very good choice despite it's popularity

    Quote Originally Posted by dan-b View Post
    meal 3
    1 cup brown rice
    2 tin of water pack tuna
    cucumber
    2 tomatos
    2 egg whites
    635 cals
    7.2g fat
    40.3g carbs
    98.1g protein
    Good meal, more carbs here from the previous meal to fuel your workout

    Quote Originally Posted by dan-b View Post
    meal 4 p/wo shake
    2 scoop whey
    50g dextrose
    75g natty pb
    1 cup skim milk
    838 cals
    45.3g fat
    41.7g carbs
    93.7g protein
    This meal needs help. I'd drop the dextrose, milk, and PB. Dextrose and milk because you're trying to cut bodyfat. There is no time sugar is going to help that cause. Please don't tell me about PWO insulin spike, it's an old argument. I say drop the PB because the fat will slow protein absorption which isn't what you want PWO, BUT it isn't the end of the world if you keep it

    Quote Originally Posted by dan-b View Post
    meal 5
    pancake
    176 cals
    2.3g fat
    18.6g carbs
    19.5g protein
    Again, something more substantial. This is a great snack, and maybe makes a great meal for a female, but a 240lb male requires a bit more IMO.

    Quote Originally Posted by dan-b View Post
    meal 6 - before bed
    2 table spoon low fat cottage cheese
    1000mg flax seed oil
    22 cal
    0.3g fat
    0.8g carbs
    3.7g protein
    WTF is this meal, a joke? This is no meal. This is another missed opportunity to bring your protein up. Your daily totals show close to the macros I suggested, but as I said they're not all right (chicken for example). Add another shake if you have to, it's fine. Cottage cheese is good before bed but for the love of God at least have 1 full serving (1/2 cup)! And again, drop the flax and replace w/ fish oils.

    Post up a revised diet and we'll take it from there. You're getting there bro, it takes alot of work but once you're dialed in it'll all be worth it!

    total -
    2509 cals
    66.3g fat
    205.6g carbs
    293.6g protein[/QUOTE]

  4. #44
    dan-b is offline New Member
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    Location
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    i used fitday to work out the macros. it comes up with 6 oz skinless boneless chicken breast at 51.7g. i added the pb and milk to bring numbers up. will have another look after work.

  5. #45
    dan-b is offline New Member
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    the chicken protein figures are cooked 6oz not raw.

  6. #46
    dan-b is offline New Member
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    if i swap meal 2 and 3 round that will bring the carbs closer to w/o and on non w/o days will drop the sweet potato to get carbs down to 120g

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