Need help with my nutrition

[Dannyreb]

Hello.
I need help sorting my diet, for building mass a little fat on the way is not a problem.
i am 184cm and 70kg 20yrs old bf 12%isch.
atm im eating 3meals of chicken fileet and rice, and 2meals of swine filet and pasta.
after some calculation i found out that it was around

197g prot
620g carb
12g fat

23% prot
74% carb
1,4% fat

i know this is overkill on the carb front and to little fat,
need some tips how to sort this foodplan out.
also some tips for other foods i can eat all posts are more than welcome !
til know i have only been eating a regular breakfast and lunch and dinner and some shakes now and then..

[kronik420]

for added fat, you can eat nuts, any kind, avocados, flax seeds, peanut butter, etc..

back off a lil on the carbs lol

[kronik420]

and protein shakes and bars make for a good snack

http://forums.steroid.com/showthread...e#.UO01MuTqlas

http://forums.steroid.com/showthread...ein-bar-recipe

[Dannyreb]

Yea i know that lol, its overkill 2k, i was just trying to count macros but it faild ...
im not so experienced when it comes to food and eating the right amount etc.

I got this plan from a friend tho.

Meal 1 -
1 Cup raw Oats + blackberrys or rasberrys add a multivitiman

Meal 2 -
6 Eggs(1 whole, 5 white)

Meal 3 -
119g Tuna + avocado Salad
And OnWhey protein shake

Meal 4 -
300-350g Chicken breasts in pasta or brown rice
Or
1 Cup cooked basmati rice
2 Cups Vegetables(mixed/brocolli)

Snack -
Pineapple juice and some nuts (raw almonds)
Or tuna

Meal 5 -
1-2 Tbs Peanut Butter
119g Tuna

Meal 6 -
300-350g Fish or Chicken breasts, steak or kangeroo in pasta or salad
2 Cups Vegetables(Mixed/Brocolli)

Meal 7 - Before Bedtime if tour still hungry 8.30pm - 9.00pm
1-2 Tbs Peanut Butter
1 bannana

Does it seems ok for me ? 70kg im not sure even how mutch its in that plan :P

[Back In Black]

Very quickly


Work out a diet plan based on the lean bulking sticky at the top of the page written by GBrice. You're probably gonna need about 3000cals per day at a split somewhere near

Carb 350
Protein 250
Fats 65

Wherever you got that plan above you never need to go there again!

[Dannyreb]

Okay, thanks alot for the help, i gonna check it out

[Ajc330]

and protein shakes and bars make for a good snack

http://forums.steroid.com/showthread...e#.UO01MuTqlas

http://forums.steroid.com/showthread...ein-bar-recipe

i disagree that protein bars and shakes make for a great snack, i think whole food is much better than protein bar/shake (i.e. can of tuna on whole wheat bread) also youll want to add some veggies and maybe even some fruits to your diet

[Ajc330]

and protein shakes and bars make for a good snack

http://forums.steroid.com/showthread...e#.UO01MuTqlas

http://forums.steroid.com/showthread...ein-bar-recipe

didnt click ur thread, i like that shake idea )