Is this a decent shake?

[TheClinch]

Hi, i'm at 180lbs right now looking to keep gaining but I have hit a wall. I'm finally taking the step of engineering meal plans. Up until now I ate as often as possible and was semi-aware of the nutritional quality of my meals.
I grew up from my 160lb starting point over a year ago, but now this new stall out in the growth means I must get my game tight if i'm going to hit my target of 195-200lb.

Now to business,

I'm starting my diet plan engineerig by posting up this shake that I tried this morning and liked it so I referenced the cal/fat/pro of each ingredient and now i'd like your input on whether or not this is a reasonable morning meal. Would you incorporate this into your diet given our goals were the same?

Calories/fats/proteins

1 cup 2% milk. 130/5/9
1/4 cup (2) egg whites 30/0/7
1 scoop EAS whey isolate 120/2/23
2/3 cup uncooked oats 240/2/8
1 small yogurt cup 35/0/3

Totals: 555/9/50

Thanks for looking.
So

[Sgt. Hartman]

Why don't you include carbs in your macro breakdown?

[gbrice75]

It's decent. It all depends on how well you handle dairly, and what your current BF% is. If you're fairly lean and don't blow up from dairy, keep the milk. You may want to consider reducing to skim, or at least 1% however. I'd go with plain nonfat greek yogurt, not sure what you're using. I'd also go with a protein blend (casein, egg albumen, whey, etc) vs. just straight whey.

As Sgt Hartman asked, what's the deal with carbs? You're shake is WAY higher than 555 calories mate. Repost this meal to include carb macros and let's see what you're really eating.

My current shake looks like:

1 scoop myofusion chocolate protein powder (protein blend)
2tbsp unsweetened cocoa powder
4 packets splenda
1/2 cup chocolate flavored unsweetened almond milk
1/2 cup water
1/2 cup 1% milkfat no salt added cottage cheese
1 cup crushed ice
1tsp natty PB

For carb meals i'll add 1/2 cup oats.

blend and enjoy! I don't have the macros handy at the moment, but it's all pretty decent clean food.

[TheClinch]

Thanks for the help. I'm just about clueless on the macro breakdown.
When I made this shake I used the nutritional information on the packages of the ingredients to learn the calorie, fat, and protein content. For that reason the calories were calculated as such. It appears that the carb ratings are like this:

Milk: 12g
Egg whites: 0g
Whey protein: 3g
Oats: 20g
Yogurt: 6g

Total: 41g carbohydrates

[jimmyinkedup]

Thanks for the help. I'm just about clueless on the macro breakdown.
When I made this shake I used the nutritional information on the packages of the ingredients to learn the calorie, fat, and protein content. For that reason the calories were calculated as such. The reason a carb measure is not listed is simply because it wasn't included in the nutritional information on the packages. I'm not educated enough beyond that to explain. I thought I was on the right track there.

Is there a formula to calculate carbs or perhaps an index I could reference somewhere on the net?

The carbs should def be listed on the nutrition label. If you are clueless as to macros you should really take a step back and with the help of the forum start fron scrath and figure out your total daily calories and macro split based on your goals. Then plan your meals accordingly.
As far as the shake it isnt too bad however as gbrice said id replace the 2% with lowfat and if appropraite replace the satuarted fat with healthier fats (natty pb, olicve oil, etc). Also the type of yogurt may need to be switched.
Again - daily macros and fitting meals to meet them are the key. Until you determine them it is impossible to say if this shake is "good" or not when combined with you other meal choices.

[Str8Jakked]

Is there a formula to calculate carbs or perhaps an index I could reference somewhere on the net?

Type in the food name and it will give you the breakdown and you can adjust the serving size as well- http://nutritiondata.self.com

They have pretty much every known food listed in their Database.

[TheClinch]

According to the nutritional information on the packages the calories are accurate to measure. Is this information B.S.? Why do you estimate my calorie content is so low?

[TheClinch]

Type in the food name and it will give you the breakdown and you can adjust the serving size as well- http://nutritiondata.self.com

They have pretty much every known food listed in their Database.

Thanks!

[TheClinch]

You're right, I was looking at the French side of the container. I'm brutal...

This is starting from scratch. The FAQ section said I need to post up a meal/diet with nutritional info first then the vets can help from there. I appreciate your help.

My yogurt is a danone silhouette 100g.

Well, I'll get on learning about macros as best I can.

I'm 29 5'10" 180lbs bf: ~10%.
trying to build to 195-200lbs leanish. It's not critical to have the chizzled core, but I by no means am looking for the hanging gut.
I'm a carpenter and work fairly actively compared to most each day.

Thanks again for your input.

[jimmyinkedup]

Its all good. The compilation of data is a bit tedious at times but it is well worth the effort. We will be looking for your post.....

[TheClinch]

Its all good. The compilation of data is a bit tedious at times but it is well worth the effort. We will be looking for your post.....

Alright I understand, I'll get my ducks in a row and return. Cheers