Alright. First of all this will be my first control diet and as I don't have previous experience, this might be look terrible or nightmare to you. Just make it correct and help me in this way. Thanks
Stats: 23/M/5.5/64kg
TDEE: ~1500cal, Workout 600-800cal. Total: ~2100-2300cal
Diet details: +/- 5%
Total cal - 6214
Total carb - 716g
Total Protein - 536g
Total Fat - 134g(~20% Saturated, 0 Trans)
Meal details: (Total weight/Protein/Carb/Fat) All in Grams(Metric)
Chicken breast - 500/150/0/15
Lentils - 200/44/140/2
Kidney Beans - 100/24/60/0
Rice - 200/14/150/0
Skim - 2000/64/96/0
Oats - 150/18/105/12
Orange Juice - 250/0/25/0
Whey Protein - 260/200/0/0
Mass Gainer - 150/22/90/5
Glucose 50% - 50/0/50/0
Olive Oil - 100/0/0/100
*All liquids are scaled in Millilitres.
*I am a bachelor, therefore cooking and cleaning kitchen equipments/utensils is a big challenge for me, and therefore I only do cooking and cleaning once a day(Cooking in morning, cleaning at night). Most of the kitchen equipments (like 50%) were get used/dirty during preparation and cooking of chicken breast (I used to mince/dice chicken and marinate with yoghurt, lime, salt, black pepper, olive oil, spices to cook and preserve properly in my lunch box), and for lentils, rice and oats, I make smoothie (after boiling) with scoop of protein and mass gainer.
Reply With Quote