***UPDATED ON 5/4/2007***
ok so here it is.....now i know it needs work im open to all suggestions.......the thing that pisses me off the most is i know how i should be eating but i dont do it
oh yah, i 19, 6'1'' and im at about 207lbs
AM:
WORKOUT AND CARDIO
breakfast:
-2 packets of apple cinnamon oatmeal made with water (fat 3g, protein 6g, carbs 52g, fiber 6g, cal 260, cal from fat 30,cal from carbs 216,cal from protein 24)
-about 60grams of lean chicken breast (cal 90, cal from fat 50, fat 6g, carbs 0g, protein 10g,cal from carbs 4, cal from protein 32)
-2 table spoons of mozzarella cheese (cal 80, cal from fat 50, fat 5g, carbs 1g, protein 7g,cal from carb 4, cal from protein 24)
-cup of fat free plain yogurt (cal 120, cal from fat 0, fat og, carbs 18g, protein 12g, cal from carbs 75, cals from protein 56)
-2 slices of whole wheat bread (cal 140, cal from fat 20, total fat 2g, carbs 32g, fiber 12g, protein 8g, cals from carbs 128, cals from proetin 32)
-2 tablespoons of salsa (cal 10, cal from fat 0, total fat 0g, carbs 1g, fiber 1g, protein 0g, cals from carbs 8, cals from protein 2)
-4 hard boiled eggs (whites only) (cal 84, cal from fat 26, total fat 2.9g, carbs 0.2g, protein 13.6g, cals from carbs 0, cals from protein 14)
TOTAL: cals 784, cals from fat 176 *22%*,cals from carbs 435 *55%*,cal from protein 184 *23%*,fat 18.9g,carbs 104.2g,fiber 19g, protein 56.9
snack:
-cup of dole sliced fruit (cal 160, cal from fat 0, total fat 0g, carbs 42g, fiber 1g, protein 0g, cals from carbs 136, cals from protein 8)
TOTAL: cals 160,cals from carbs 136*85%*, cals from protein 8 *0.5%*,c fat og, carbs 42g, fiber 1g, protein 0g
lunch:
- tuna (total fat 2.5g, protein 37.5, carbs 0g, cal 210, cal from fat 25, cals from carbs 0, cals from protein 150)
- 2 tbs of mild salsa (cal 10, cal from fat 0g, total fat 0g, carbs 1g, fiber 1g, protein 0g, cals from carbs 8, cals from protein 2)
- 3 cherry tomatoes (cal 15, carbs 3g, 0 fat, cals from carbs 4, cals from protein 0)
- cup of baby carrots (60 cal, total fat 0.2g, carbs 14g, fiber 3g, protein 1g, cals from carbs 28, cals from protein 2)
- serving of shredded sharp cheddar (cal 110, cal from fat 80, total fat 9g, carbs 1g, protein 7g, cals from carbs 7, cals from protein 27)
TOTAL: cals 405, cals from fat 105 *25%*,cals from carbs 47 *11%*,cals from protein 178.2*44%*,fat 11.7g,carbs 20g,fiber 4g,protein 45.5g
TOTAL IN ONE SNACK AND TWO MEALS: 1349cal,cal from fat 281 *20%*,cals from carbs 618 *45%*,cals from protein 370.2 *27%*,fat 30.6g,carbs 166.2,fiber 24g,protein 102.4g
snack:
- protein shake (isopure)
dinner:
- tuna
- cup of salsa
- 1 slice of whole wheat bread with Flax
- cup of dole sliced peaches or some almonds
ok open to any suggestions, cuz i really dont know how to construst my cutting diet with proper Macros and stuff, thanks guys
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Originally Posted by AandF6969
