Latest Diet (buking) - Full Macro's - PLEASE CHECK

[xo3et]

Hi there,

Im just about to start a Test E/Dbol cycle.

Can you please check my diet, aim is to bulk.

Stats:
5ft 11"
28yrs old
177lbs
BF: 12%

Harris Benedict Formula for Calorie Calculations
13.7x80kg = 1096 'My weight'
+ 66
+ 180x5 = 900 'My height'
- 6.8x 28 = 190.4 'My age'
= 2186.4
x 1.55 '3-5 times per week cardio'
TOTAL = 3388.92


Meal #1: Time 0800
100g Oats=81g carbs x 11g protein x 8g fat – Kcal = 356
100g egg whites= 0g carbs x 11g protein x 0g fat - Kcal = 48
50g Whey = 3g Carbs x 41g Protein x 3.4g Fat – kcal =m196.6

Total calories= 600.6
Total Carbs: 84g
Total pro: 63g
Total fat: 11.4

Meal 2:
Time 1000

260g Tuna= 0g carbs x 65g protein x 28g fat – Kcal = 512

Total calories= 512
Total Carbs: 0g
Total pro: 65g
Total fat: 28

Meal 3:
Time 1200

150g Chicken Breast = 0g carbs x 36g protein x 1.5g fat – Kcal = 150
100g Brown Rice = 21g carbs x 3g protein x 1g fat – Kcal = 116
100g Mixed Veg = 5.4g carbs x 2.4g protein x 0.4g fat – Kcal = 39

Total calories= 305
Total Carbs: 26.4g
Total pro: 41.4g
Total fat: 2.9

Meal 4 (PPWO):
Time 1300

2 Slice Bread = 36g carbs x 11g protein x 8.5g fat – Kcal = 290
50g Natural Peanut = 5.8g carbs x 14.8g protein x 23g fat – Kcal = 289.5
1x Banana = 27g carbs x 1.3g protein x 0.4g fat – Kcal = 105

Total calories= 684.5
Total Carbs: 68.8
Total pro: 27.1g
Total fat: 39.1


Meal 5 (PWO):
Time 1500

75g Whey = 4.5g Carbs x 61.5g Protein x 5.1g Fat – kcal = 294.9
100g Oats=81g carbs x 11g protein x 8g fat – Kcal = 356

Total calories= 650.9
Total Carbs: 85.5 g
Total pro: 72.5g
Total fat: 13.1

Meal 6:
Time 1700

150g Chicken Breast = 0g carbs x 36g protein x 1.5g fat – Kcal = 150
100g Brown Rice = 21g carbs x 3g protein x 1g fat – Kcal = 116
100g Mixed Veg = 5.4g carbs x 2.4g protein x 0.4g fat – Kcal = 39

Total calories= 305
Total Carbs: 26.4g
Total pro: 41.4g
Total fat: 2.9

Meal 7:
Time 1900

60g lean beef = 0g carbs x 60g protein x 7.5g fat – Kcal = 307.5
150g sweet potato = 31g carbs x 3g protein x 0g fat – Kcal = 135

Total calories= 442.5
Total Carbs: 31g
Total pro: 63g
Total fat: 7.5g

Meal 8: 250g Cottage cheese = 7.5g carbs x 33.5g protein x 0.3g fat – Kcal = 67
Time 2100

Total calories= 67
Total Carbs: 7.5g
Total pro: 33.5g
Total fat: 0.9

Meal 9:
Time 2200-2300

60g Casien = 2.6g carbs x 43.3g protein x 2.1g fat – Kcal = 201

Total calories= 201
Total Carbs: 2.6g
Total pro: 43.3g
Total fat: 2.1

TOTAL:
Total calories= 3768.8
Total Carbs: 332.2g
Total pro: 450.2g
Total fat: 107.9

[xo3et]

bump,

looking to drop the fat from the Tuna and reduce the carbs fromr the rice.

100g boiled brown rice is to much.,, 30g dry s best i think,

[little_dude]

way too much protein, 450g for someone who only has about 155 lbm (not an insult bro). you only need 1.5 g of protein per pound of LEAN bodyweightthis can be bumped up to 2 maybe 2.5g per pound as you on cycle (but tbh even 2.5 is a bit of overkill IMO). aim for no more than 300g for now. you bulking so carbs should make up the majority of you diet or atleast equal to protein. bump carbs up say maybe 400-450. the last thing you should be doing is lowering carbs. 100g boiled rice too much, really, one cup cooked is about 46g, so are you sure your number are right coz that isnt alot of rice tbh mate. also i think your totals are a bit off. 4(782.4) + 9(107.9) = 4100 calories

[Dr Pepper]

Just had a quick look, but agreed protein is way to high...

[xo3et]

way too much protein, 450g for someone who only has about 155 lbm (not an insult bro). you only need 1.5 g of protein per pound of LEAN bodyweightthis can be bumped up to 2 maybe 2.5g per pound as you on cycle (but tbh even 2.5 is a bit of overkill IMO). aim for no more than 300g for now. you bulking so carbs should make up the majority of you diet or atleast equal to protein. bump carbs up say maybe 400-450. the last thing you should be doing is lowering carbs. 100g boiled rice too much, really, one cup cooked is about 46g, so are you sure your number are right coz that isnt alot of rice tbh mate. also i think your totals are a bit off. 4(782.4) + 9(107.9) = 4100 calories

Hi there,

Ive adjusted the Macros. had an error with the rice amount. I will upload the latest macros tonight, ive dropped some protein as you recommend, its now around 350, will upload later.

Thanks for advice.