Ok i have revised my diet from yesterday and brought the protein levels back down to level amounts for each meal i have also changed meal 5 to two diffrent ones depending if im training or not and also added almonds if im not training for extra protein. Hows this looking now? getting closer as looking over seems to be better than previous IMO but could be wrong.
As soon as a wake up
protein shake
protein 23g / carbs 2g/ fat 2g
breakfast
5eggs - 4whites and 1 whole
1cup oatmeal
protein 50g/carbs 103.2g / fat 26.3g.
meal3
Chicken Breast,
1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
meal 4
1 chicken breasts
1 sweet potaote
cup of veg
protein 57.1g / carbs 45.5g / fat 6.5g
meal 5
Spag Bol with 2cups pasta
protein 36.5g / carbs 90g / fat 16g
(non training days due to less carbs)
or
turkey 300g
wholemeal bread x 4
protein 63.2g / carbs 128.6g / fat 7g
meal 6 preWO
Protein shake
1/2cup oatmeal
apple
protein 36.6g / carbs 72.2g / fat 2.2g
meal 7 PWO
Smoothie
2scoops protein
100g frozen fruit
1 banana
150g yougurt
50g dextrose
protein 57.3g / carbs 160.2g/ fat 5.4g
meal 8
Chicken breast
cup of veg
pro 57.4g / carbs 32g / fat 6.1g
total macros:-
non training days(without PWO shake)
protein 257g / carbs 408g / fat 62.1g
protein - 1030.8 / carbs 1632 / fat 558.9 total cals - 3221.7
will add a cup of almonds to bring cals up and protein
Protein - 19.6g / carbs 18.2g / fat 46.6g cals - 532.
training days
protein 342.5g / carbs 607.7g / fat 58g
protein - 1370 / carbs 2430.8 / fat 526.5 total cals - 4327.3
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