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  1. #1
    feurion's Avatar
    feurion is offline Junior Member
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    Talking Need a diet check. Getting into shape after recovery from hernianted disc .2nd time

    Gender : Male
    Age: 34 (From this july)
    Height : 174cm
    Body weight: 86kg
    BMR: 1883
    Tdee:2560 (1883 X 1.2 sedentary)
    Body fat : No idea
    Need to loose weight : so cutting 31% of tdee = 1764
    Using 40:40:20
    Converting to gms : Protein: 176gms Carbs: 176gms Fat: 39 gms

    Meal 1:

    Product Quantity Unit Kcal Protein Carb Fat
    Whey 30 gr 118 22 4 2
    britania cheese 10 gr 0 2 0 3
    Quaker oats 37 gr 0 6 25 2

    Total 30 29 7



    Meal 2:

    Product Quantity Unit Kcal Protein Carb Fat
    chicken 50 gr 57 11 0 1
    wheat germ 45 gr 0 13 24 3
    britania cheese 10 gr 0 2 0 3
    indian cabbage 100 gr 0 2 5 0

    Total 27 29 7



    Meal 3:

    Product Quantity Unit Kcal Protein Carb Fat
    surmai Fish 110 gr 0 22 0 2
    rice, brown 31 gr 115 2 24 1
    britania cheese 15 gr 0 3 1 4
    Indian Spinach 100 gr 0 2 4 1

    Total 115 29 28 7



    Meal 4 :

    Product Quantity Unit Kcal Protein Carb Fat
    Whey 40 gr 158 29 5 2
    ragi (nachini) 40 gr 0 3 29 1
    Indian almonds 7 gr 0 1 1 4

    Total 158 33 34 7



    Meal 5:

    Product Quantity Unit Kcal Protein Carb Fat
    chicken 70 gr 80 15 0 2
    Indian Lentils 48 gr 0 12 28 0
    Indian almonds 10 gr 0 2 1 6

    Total 29 29 8



    Meal 6:

    Product Quantity Unit Kcal Protein Carb Fat
    cottage cheese 200 gr 196 22 7 9
    ragi (nachini) 30 gr 0 2 22 0

    Total 196 24 28 9


    TOTAL gram: 173 178 45




    Thank you in advance for the help ...

  2. #2
    feurion's Avatar
    feurion is offline Junior Member
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    *Bump*

  3. #3
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    welcome

    looks good man, well thought out

    are you exercising any?

    eat like that for a couple of weeks and see how your body responds.

    and i have no idea what some of that food is above! haha

  4. #4
    feurion's Avatar
    feurion is offline Junior Member
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    Quote Originally Posted by RaginCajun View Post
    welcome

    looks good man, well thought out

    are you exercising any?

    eat like that for a couple of weeks and see how your body responds.

    and i have no idea what some of that food is above! haha
    some of the food is local to India but got the nutrition facts frm a govt institute so i think it might be fine . I want to start exercising , just now just doing physiotherapy . Been down for such a long time . Thank for the help

  5. #5
    RaginCajun's Avatar
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    Quote Originally Posted by feurion
    some of the food is local to India but got the nutrition facts frm a govt institute so i think it might be fine . I want to start exercising , just now just doing physiotherapy . Been down for such a long time . Thank for the help
    No prob!

    Good luck on your recovery! Ask your PT what things you can do for cardio. Maybe swimming is an option

  6. #6
    Will77 is offline New Member
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    Good luck to you brother, I had the microdiscectomy l4 l5 s1 3 weeks ago, your diet looks amazing, I'm finally getting back on mine, I let the inner fat kid lose after surgery, bad idea, dying to get back in the gym, gotta work out smarter now avoid any fusion or reherniaton only 39 screw that..best of luck to you.

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