Critique my diet setup Please!

[Whatha20]

Ok guys, I am trying to set up a diet plan based off of the Milos Sarcev videos. A very good starting point and I highly reccomend looking at it. I am going to cut fat and tone up my skin. Its ironic because I have aslo stopping smoking (2 a day now) as well as soft drinks. Can't wait to get started. I know Milos said to have 8 meals a day and I am going for 5, but if this is a major flaw in my setup please let me know. here goes

7-9am, work out, treadmill jog
9am-meal 1, 3-4 egg whites, 1/2 cup beans, small amount of starchy complex carb
10am-4pm, sleep (3rd shift friday saturday sunday 11-7)
5-7pm, work out treadmill warmup, weights in the gym
7pm, meal 2 can of tuna, turkey breast sandwitch on brown wheat toast, vegetable medley
10pm, meal 3-fish/grilled chicken breast, fibrous veg celery/asparagus
1am, meal #4 same as meal #2, vegetable medley, broccoli/coliflower/carrot blend
4am-meal #5, large leafy greens salad, fruit, simple carbs

I work night shift on the weekends including friday, thats why the times are so odd looking. During the week the times will be adjusted for a normal schedule. Sleep from 11-7. I have a couple of questions about my program though. Is wheat bread ok to eat, its healthier than white bread right? Are my workouts scheduled properly with the carbs? I want to workout on an empty stomach to burn more fat. What is a complex carb and what is a simple carb? Examples of each? With my body type I am needing to get 200 grams of protein a day which equals out to 40 ounces of meat. Should I get a protein shake? I would rather eat the protein than drink it, but I know shakes are absorbed faster than food, so which is better? How much water shuld I be drinking per day, a gallon is enough right? I think these are all the questions I have. I had this typed out really nice and worded better but my computer deleted it at the last second, so please excuse the roughness. Any suggestions are highly appreciated, and I am so ready to get back on track. Thoughts?

[americanoak]

Before your 7-9am workout have a pwo meal. Two hours of working out on an empty stomach will most likely lead you to using more muscle for fuel than fat, but yes you will burn fat. Have some type of fruit and maybe a scoop of whey about 30 minutes before.

After this workout you need a post workout meal. This means about 30-40 simple carbs + quick absorbing protein.. (whey again)

Then about 45min-1hour later have the meal you post for meal 1.. the eggs with some type of complex carb. So maybe at around 9:45 eat then take your rest.

Even though you just got those meals in I wouldnt go from 9:45am to 7pm without eating. Before you workout from 5-7pm have a pre-workout meal and after have your post workout meal... simple carb + protein. An hour later eat what you wrote as your meal 2 of the day.. the tuna + turkey sandwich on wheat

For your 1am meal, maybe dont have your second slice of bread on that sandwich to keep your carbs lower. Then for your 4am meal i would advise having some protein in there and taking out the simple carbs. And unless i counted wrong that is 8 meals just like you said you wanted to get above.

As for your Q's:

Simple Carbs: fast absorbing carbs. Cause insulin to spike, rushes neutrients into your system, good for post workout and upon wakening combined with a complex carb.
Examples.... white bread, soda, pretty much any candy, any type of processed sugar, etc etc. you can also look this up online, it will be much easier.

Complex carbs: Slow digesting carbs. Healthier than simple carbs. Good for pretty much any meal except post workout where you actually want to spike your insulin with simple carbs to replenish your used muscle glycogen. Usually complex carbs are ingested about an hour after a post workout meal.
Examples..... Sweet potato, wheat bread, wheat pasta, and again will find better examples online... i mainly only eat wheat bread and sweat potatoes for my complex carbs.

As for amount of protein, you usually want around 1.5g protein per lb, if your going by kg i guess divide your lb/2.2 and then multiply that by 1.5. So if you weigh 100 lbs you want about 150g protein. (not saying you weigh 100 lbs) but if you are going to workout twice a day for a total of four hours, you may want to up your protein a bit, but others may have some better input on this.

As for your shakes... you dont need them, but they are def easy to make (easier than raw meat) and can also be mixed with other things like fruit, juice, etc. to make a good pre or post workout drink. (Try not to have simple carbs in it if you are not at your post workout meal though) But for the most part eat real food except for your pre-post workout nutrition, (pre workout isnt totally nessecary)

Water intake... a gallon of water a day is def enough. Again since your will be working out for a total of four hours i would have ATLEAST half a gallon but anywhere from 3/4 to a full gallon would be fine.

[Whatha20]

Man thank you so much, that was exactly what I needed. Wow. So here is the new layout. This is the schedule for the week days. The work schedule will be the same just mirrored for 3rd shift.

6:30am-pre workout meal, scoop of whey, cup of fruit
7-8am-workout
9am-post workout meal, scoop of whey, 1 piece white bread
10am-meal 1, tuna cup, turkey on wheat
12pm-meal 2, asparagus, 4 egg whites, chicken breast, celery
3pm-meal 3-half a turkey sandwitch, veggie medley
6pm-meal 4-1 piece white bread, greens salad, fruit, 1/2 cup beans
8:30pm-pre workout meal-scoop whey, fruit
9-10pm-workout
11pm-post workout meal, 1 piece white bread, 1 scoop whey
11pm-6:30am-sleep

how does this look. I think it looks awesome. Ran 4 miles today and feel great. Finally have energy back. Thank yo so much americanoak, props to you. How does this look to you?

[mg1228]

need to know ur tdee and also would hepl if u list all macros for each meal and then total them up------here ya go---an old member used to post this


if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...

[Whatha20]

Thank you so much mg1228 I can't believe I actually doing this right! It'd literally exciting for me. Ok I did all the calculations and came up with all my figures. The only thing I don't think is correct is my bf%. I am getting a gym membership on Friday so then I'll be able to get a real accurate figure. To get the one I got, I used a chart. I took 2 body pics and will email them to you if you could give me your addy. The number seems really high to me but it might be correct. My eating is exactly, I mean exactly what I posted above, I go by time so it's easier. I know my metabolism is higher I can literally feel it. On a side bar I ate half of a dominoes sandwitch the other day and let me say it was thr worst decision of my life. I couldn't sleep, felt sick, and let's not even tall about what it did to my stomach. It felt like I was being stabbed, seriously. No more of that shit for me, only lean meats and veg. Here are the numbers.

Age-23
weight-276
height-6 foot
bf%-38.5% (this has to be highe than it is, I don't look squabby fat)
goals-to lose fat, get down to 220 and then start building muscle

Total bf weight-106.26-WTF?
Lean body mass-169.74, 77.2 kgs
bmr-2,037.5
my workout is everyday, morning and night/2hrs each so I used the very active formula
TDEE-3,514.7

I hope I got all the formulas correct. But now I just need to know what it all means. My workout is 2 hours of jogging in the morning when I wake up, and then 2 hours of cardio right before bed. Mostly I do 3 miles in the morning and 2 miles in the afternoon. I can't describe how amazing I feel right now, it's like a detox or something. Before this diet which I have been on since last Sunday I was eatng crap. I only ate when hungry, sometimes one meal a day, most of the time actually. Most of it was fast food on top of that. Always chicken tho never burgers lol, any better? But those days are over, I know my metabolism is sky high now, I have endless energy, almost so it's hard to sleep lol. Based on my numbers, my protein should be much higher? What I eat is exactly what I posted above, I just want to make sure I am not doing harm when I think i am doing good. Thank you guys so much for helping me with this, I have learned so much, more than any college class has ever taught me, ever. I know when I first registered yiu guys thought I was just another noob, asking questions about clen and stuff. I just want you guys to know I am not wasting your time, and I am in it for the long haul. I realize that to get where I want to be will take years. It's def not a quick fix. Thank you guys!!

[mg1228]

while im looking over this u can post pics here--and some of the guys who are good at guessing (fireguy) will tell u---im not that good at guessing

[mg1228]

wow thats alot of cardio----1st off list macros for each meal with cals---and then total the day up for macros and cals----in ur 1st post u mentioned weights but in ur last post u said cardio only 2 times a day---do u lift weights and if so between which meals----at a glance of ur diet i would say ur not eating enough---u will b surprised at how low the cals are when u total it up--looks like it could b under 2000

[mg1228]

Man thank you so much, that was exactly what I needed. Wow. So here is the new layout. This is the schedule for the week days. The work schedule will be the same just mirrored for 3rd shift.

6:30am-pre workout meal, scoop of whey, cup of fruitno fruit for u--do oats instead unless this is pre cardio if it is dont eat anything
7-8am-workout
9am-post workout meal, scoop of whey, 1 piece white breadno white bread, ever--if this is post cardio do a fat source
10am-meal 1, tuna cup, turkey on wheatdo ezeikiel bread--or make sure it is stone ground whole wheat--no enriched wheat flour
12pm-meal 2, asparagus, 4 egg whites, chicken breast, celerygood
3pm-meal 3-half a turkey sandwitch, veggie medleydo leafy green veggies--no carrots
6pm-meal 4-1 piece white bread, greens salad, fruit, 1/2 cup beansno white bread--do more chicken breast--no fruit, no beans--do sweet potato or oats
8:30pm-pre workout meal-scoop whey, fruitno fruit--1/2 cup oats
9-10pm-workout
11pm-post workout meal, 1 piece white bread, 1 scoop wheydo complex carb---choose from my post above
11pm-6:30am-sleep

how does this look. I think it looks awesome. Ran 4 miles today and feel great. Finally have energy back. Thank yo so much americanoak, props to you. How does this look to you?

look for bold above---ok i was looking at ur 1st post--still need macros though--if that is cardio after meal 1 drop meal 1 and add a ppwo meal

[Whatha20]

Thanks mg, I am totalling the macros up now. Right now I do cardio twice a day. When I get my gym membership on Friday I am gonna replace the second cardio with 2 hours in the gym. I thought the calories were suppose to be lower than your TDEE? Then it burns fat right? Or am I just eatig all my muscle? I would post the pic but I can only use my iPhone, and sites don't recognize the hard drive so I can't get the pic uploaded. I am trying to find a way around it tho. My dog spilled a beer in my laptop in October, so my only computing device is the iPhone which is a PITA to use, especially for long posts like these. But I'm dedicated dmanit!!!! hahahah

[Whatha20]

Wow ok so I have been doing wrong lol. I am drafting up a new timeline to edit out my errors. Thank yiu for the quick reply!

[mg1228]

hey u dont need to spend 2 hrs in the gym---1hr at the most on weights and then maybe 30 pwo cardio at low intensity---ur morning cardio may b too much too---im thinking an hour at low intensity on a empty stomach is all ur gonna need--u can up it later when the fat loss slows


ur cals are suppose to be lower than ur tdee but not to that extreme

[Whatha20]

So eat nothing for pre-workout? Always?

[mg1228]

not if its cardio---but dont do 2 hrs

[Whatha20]

Ok so pre cardio workout on empty stomach for fat burn right? Here is the updated layout that I have now.

6:30am-pre cardio empty stomach
7-8am-workout cardio low impact
9:00am-fat source (what is a fat source, almonds?)
10am-meal 1-tuna cup, turkey on Ezekiel bread
12pm-meal 2-aspagus, 4 egg whites, chicken breast, celery sticks
3pm-meal 3-half a turkey sandwitch, leafy green vegs, no carrots
6pm-meal 4-whole sweet potato, greens salad, chicken breast
8:30pm-pwo meal, 1/2 cup oats
11pm-pwo meal, whole sweet potato

ok a few more questions. Are fruit juices able to fit in there anywhere? I love pom juice and unsweetened pineapple juice. Are these just sugars and bad carbs? Also what is Ezekiel bread? And where do you get it from? Is it possible to substitute fish/lean steak where it says chicken? I think that is 7 meals, that is ok right, it doesn't HAVE to be 8 right? I left the 2 hours of workout time blocked off because of driving time and things like that, I will cut it back a little tho, legs and feet are killing me some days. When you say sweet potato do you mean a whole one? I have Quaker oats in the cardboard cylender, they are not instant and say old fashioned milled. This is correct? I feel like I'm finay getting close to a layout, thank you so much Mg, you really know your stuff

[mg1228]

Ok so pre cardio workout on empty stomach for fat burn right? Here is the updated layout that I have now.

6:30am-pre cardio empty stomach
7-8am-workout cardio low impactbrisk walk--keep hr at 65-70% of max hr
9:00am-fat source (what is a fat source, almonds?)look below
10am-meal 1-tuna cup, turkey on Ezekiel bread
12pm-meal 2-aspagus, 4 egg whites, chicken breast, celery sticks
3pm-meal 3-half a turkey sandwitch, leafy green vegs, no carrots
6pm-meal 4-whole sweet potato, greens salad, chicken breast
8:30pm-pwo meal, 1/2 cup oats when does ur workout end and what r u eating right after?
11pm-pwo meal, whole sweet potatowe will fix this when u answer above question

ok a few more questions. Are fruit juices able to fit in there anywhere?i say no I love pom juice and unsweetened pineapple juice. Are these just sugars and bad carbs?pretty much Also what is Ezekiel bread?its in the frozen food section And where do you get it from? Is it possible to substitute fish/lean steak where it says chicken? absolutely I think that is 7 meals, that is ok right, it doesn't HAVE to be 8 right? 7 is good I left the 2 hours of workout time blocked off because of driving time and things like that, I will cut it back a little tho, legs and feet are killing me some days. When you say sweet potato do you mean a whole one?yea--like a medium sized one I have Quaker oats in the cardboard cylender, they are not instant and say old fashioned milled. This is correct? yea those r good--get splenda to mix in I feel like I'm finay getting close to a layout, thank you so much Mg, you really know your stuff

look for bold above---need u to list macros for each meal---macros are grams of protein/carbs/fat in each meal also list calories for each meal---and total macros and cals for the day

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil

[Whatha20]

Thanks again for the quick reply! My night workout usually starts around 9 and ends around 10:30. Before I do the night workout I'll eat 1/2 a cup of oats only, then after thr workout I'll eat a medium sweet potato only. Is this right? Do I need some protein in there? I don't want to use any powder/whey I would rather eat real food. I don't know if that's possible however. I am tallying up the Macros now. I am guessing they should be balanced throughout the 4 meals evenly? What should my total macros be, that would be below the tdee, but not way below right? And how much of the total macro should be protein? What's the balance for a big guy like me wanting to lose fat?

[mg1228]

Thanks again for the quick reply! My night workout usually starts around 9 and ends around 10:30. Before I do the night workout I'll eat 1/2 a cup of oats only, then after thr workout I'll eat a medium sweet potato only. Is this right? Do I need some protein in there?yea u always need a protein source in each meal I don't want to use any powder/whey I would rather eat real food. I don't know if that's possible however. I am tallying up the Macros now. I am guessing they should be balanced throughout the 4 meals evenly?somewhat balanced thruout the day What should my total macros be, that would be below the tdee, but not way below right? And how much of the total macro should be protein? What's the balance for a big guy like me wanting to lose fat?

i would shoot for a 40/40/20 split maybe 45/35/20---thats pro/carbs/fat

[Whatha20]

Ok, I have finally totaled up my macros and I think I'm a little lost, here goes

post workout meal-1/2cup almonds- 12/12/28
meal 1-tuna cup-18/0/1
Turkey on wheat bread-16/21/3
meal 2-asparagus-1.4/2.5/0
4 egg whites-14.4/.8/.4
Chicken breast-46/0/5
Celery sticks-.7/3.5/.2
meal 3-half a turkey sandwitch-13/11/2
Leafy green veggies-3/5/0
meal 4-sweet potato-2/26/0
Greens salad-3/5/0
Chicken breast-46/0/5
pre workout meal-1/2 cup oats-5/27/3
post wokout meal-sweet potato-2/26/0

so my total comes out to 182.5/139.8/47.6

using the calorie conversion that comes out to 1,717.6 calories per day. Is that too low? How would I fix it if it was off? Where can I get Ezekiel break from? The figures I put in here were with non enriched wheat bread. Sorry it took so long to reply, thanks in advance MG. This is what I have been eating all week, sometimes I feel tired, is this normal?

[mg1228]

Ok, I have finally totaled up my macros and I think I'm a little lost, here goes

post workout meal-1/2cup almonds- 12/12/28need protein in every meal
meal 1-tuna cup-18/0/1
Turkey on wheat bread-16/21/3
meal 2-asparagus-1.4/2.5/0
4 egg whites-14.4/.8/.4put these and 2 whole eggs in pwo meal above
Chicken breast-46/0/5
Celery sticks-.7/3.5/.2
meal 3-half a turkey sandwitch-13/11/2do a whole turkey sandwich
Leafy green veggies-3/5/0
meal 4-sweet potato-2/26/0good
Greens salad-3/5/0
Chicken breast-46/0/5
pre workout meal-1/2 cup oats-5/27/3need protein here depending on how long after meal 4 this is
post wokout meal-sweet potato-2/26/0
again protein in every meal--do 2 scoops whey and sweet potato or oats
so my total comes out to 182.5/139.8/47.6

using the calorie conversion that comes out to 1,717.6 calories per day. Is that too low? How would I fix it if it was off? Where can I get Ezekiel break from? The figures I put in here were with non enriched wheat bread. Sorry it took so long to reply, thanks in advance MG. This is what I have been eating all week, sometimes I feel tired, is this normal?

i told u those cals would b low---ezekiel bread is at some grocery stores--frozen section

ur prob tired cause ur eating half of what ur body is burning--need to increase cals to 2700-2800 imo

[Whatha20]

Ok I'm gonna make the above adjustments and go get some whey protein from the store. Also getting gym membership today and seeing if they can take my bf%. Put 4 egg whites and 2 whole eggs in my first post workout? Leave the other egg whites in meal 2 or take them out? Meal 4 is at 6:00pm and prewo is at 8:30pm So protein with my oats?I'm gonna go get they whey powder and then re-tally the numbers. Then it should be right? Won't that put me too close to my TDEE?

[mg1228]

Ok I'm gonna make the above adjustments and go get some whey protein from the store. Also getting gym membership today and seeing if they can take my bf%. Put 4 egg whites and 2 whole eggs in my first post workout?yes Leave the other egg whites in meal 2 or take them out?take em out Meal 4 is at 6:00pm and prewo is at 8:30pm So protein with my oats?yesI'm gonna go get they whey powder and then re-tally the numbers. Then it should be right? it will b closer Won't that put me too close to my TDEE?it prob wont b close enough

make the changes and will do it again

whey is gonna b close to 130 cals 24pro 6carbs 2fat per scoop

gonna go workout--check back with ya

[Whatha20]

Ok so I re did the food and macros and this one looks a lot better. I couldn't find Ezekiel bread to save my life today. What store do you get it from? Everything else is fine, even got a free month at the gym. Here is the updated info.

post workout meal-1/2cup almonds- 12/12/28
4 egg whites-14.4/.8/.4
2 boiled eggs-6.3/.6/5.3
meal 1-tuna cup-18/0/1
Turkey on wheat bread-16/21/3
meal 2-asparagus-1.4/2.5/0
Chicken breast-46/0/5
Celery sticks-.7/3.5/.2
meal 3- whole turkey sandwitch-16/21/3
Leafy green veggies-3/5/0
meal 4-sweet potato-2/26/0
Greens salad-3/5/0
Chicken breast-46/0/5
pre workout meal-1/2 cup oats-5/27/3
Chicken breast-46/0/5
post wokout meal-sweet potato-2/26/0
2 scoops whey-52/16/3

total is 289.8/166.4/61.9

calories are 1,159.2/665.6/557.1

after my calculations that leaves me with 2,381.9 calories per day. That good compared to my TDEE? Most everything is in place now. Hope this revision is closer than the last one lol.

[mg1228]

Ok so I re did the food and macros and this one looks a lot better. I couldn't find Ezekiel bread to save my life today. What store do you get it from? Everything else is fine, even got a free month at the gym. Here is the updated info.

post workout meal-1/2cup almonds- 12/12/28
4 egg whites-14.4/.8/.4
2 boiled eggs-6.3/.6/5.3
meal 1-tuna cup-18/0/1
Turkey on wheat bread-16/21/3
meal 2-asparagus-1.4/2.5/0
Chicken breast-46/0/5
Celery sticks-.7/3.5/.2
meal 3- whole turkey sandwitch-16/21/3
Leafy green veggies-3/5/0
meal 4-sweet potato-2/26/0
Greens salad-3/5/0
Chicken breast-46/0/5
pre workout meal-1/2 cup oats-5/27/3make sure there is a hr bfor u workout or swap pre and post wo meals
Chicken breast-46/0/5
post wokout meal-sweet potato-2/26/0do 3/4 cup oats here-youll find it easier than the sweet potato
2 scoops whey-52/16/3
really need a ppwo meal---r u in bed?
total is 289.8/166.4/61.9

calories are 1,159.2/665.6/557.1i assume 1100 cals a misprint?

after my calculations that leaves me with 2,381.9 calories per day. That good compared to my TDEE? Most everything is in place now. Hope this revision is closer than the last one lol.

gettin closer---u may want to add about 5-8 gr of fish oil thruout the day---i get the bread at lowes foods---i live in nc

[Whatha20]

THe 1100 was the calories from the protein.
Protein/carbs/fat
289.8/166.4/61.9
1,159.2/665.6/557.1 converted to calories
I swapped out the whole sweet potato for 3/4 cup oats. The pre workout meal for the night workout is 1/2 cup oats and a chicken breast. I'll eat that an hour before working out. The post workot meal is 3/4 cup oats and 2 scoops of whey. Does that sound right? What is a ppwo meal? I am eating the last post workout meal at 11pm, then sleep till 7am. Is this a good setup. After this I'll post up the whole setup with a timeline so it looks clearer. So I'll still be losing weight taking in 2400 calories a day? Does this sound right?

[mg1228]

THe 1100 was the calories from the protein.
Protein/carbs/fat
289.8/166.4/61.9
1,159.2/665.6/557.1 converted to calories
I swapped out the whole sweet potato for 3/4 cup oats. The pre workout meal for the night workout is 1/2 cup oats and a chicken breast. I'll eat that an hour before working out. The post workot meal is 3/4 cup oats and 2 scoops of whey. Does that sound right? yea thats good What is a ppwo meal?post post wo meal--an hour or so after ur shake I am eating the last post workout meal at 11pm, then sleep till 7am. Is this a good setup. After this I'll post up the whole setup with a timeline so it looks clearer. So I'll still be losing weight taking in 2400 calories a day? if ur tdee is 3500 then def Does this sound right?

sorry been out of town for a few days

[Whatha20]

It must be working man. I've lost 4 pounds since the 7th. Did 2 miles this morning, gym in the afternoon. It's going great so far dude. Bid thanks to you mg, I wish we could give rep points lol

[mg1228]

sweeet---keep it up----make sure u eat all them calories