Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Johny-too-small]

Sup bros?

Ive been playing around A LOT with diets. I came up with this and am hoping to drop 2lbs a week on it.

Please rip away, hahaha:

CALS PRO CHO FAT
MEAL 1:
1 Cup Oats 300 10 54 5
1 Tbs Olive Oil 120 0 0 14
1 Cup Egg Whites 88 24 4 0
1/2 Scoop Whey 60 12 1.5 0.5

MEAL 2:
1 Cup Oats 300 10 54 5
1 Tbs Olive Oil 120 0 0 14
6oz Tuna 175 37.5 0 2.5

MEAL 3: PWO
1.5 Scoops Whey 180 36 4.5 1.5
1 Banana 138 1.5 35 1
1oz Whole Almonds 160 6 6 14
1/2 Cup Oats 150 5 27 2.5

MEAL 4: PPWO
6oz Tuna 175 37.5 0 2.5
1 Tbs Olive Oil 120 0 0 14
1 Cup Rice 200 5 45 0

MEAL 5:
4oz Chicken Breast 125 25 0 0.5
1oz Whole Almonds 160 6 6 14



Totals: 2571 215.5 237 91

[Narkissos]

Sup bros?

Ive been playing around A LOT with diets. I came up with this and am hoping to drop 2lbs a week on it.

Please rip away, hahaha:

CALS PRO CHO FAT
MEAL 1:
1 Cup Oats 300 10 54 5
1 Tbs Olive Oil 120 0 0 14
1 Cup Egg Whites 88 24 4 0
1/2 Scoop Whey 60 12 1.5 0.5

MEAL 2:
1 Cup Oats 300 10 54 5
1 Tbs Olive Oil 120 0 0 14
6oz Tuna 175 37.5 0 2.5

MEAL 3: PWO
1.5 Scoops Whey 180 36 4.5 1.5
1 Banana 138 1.5 35 1
1oz Whole Almonds 160 6 6 14
1/2 Cup Oats 150 5 27 2.5

MEAL 4: PPWO
6oz Tuna 175 37.5 0 2.5
1 Tbs Olive Oil 120 0 0 14
1 Cup Rice 200 5 45 0

MEAL 5:
4oz Chicken Breast 125 25 0 0.5
1oz Whole Almonds 160 6 6 14



Totals: 2571 215.5 237 91

age?

weight?

bodyfat percentage?

daily activity?

duration of training sessions?

Type of training undertaken?

Those numbers which you've provided alone mean nothing.

-CNS

[Johny-too-small]

age? 31

weight? 193

bodyfat percentage? 10% (clipped last week)

daily activity? moderate (3 on 1 off, 7-10min. hard cardio pwo)

duration of training sessions? 45ish

Type of training undertaken? Mr. USA (Phil..)

Those numbers which you've provided alone mean nothing.

-CNS

here ya are

[Johny-too-small]

Sup bros?

Ive been playing around A LOT with diets. I came up with this and am hoping to drop 2lbs a week on it.

Please rip away, hahaha:

CALS PRO CHO FAT
MEAL 1:
1 Cup Oats 300 10 54 5
1 Tbs Olive Oil 120 0 0 14
1 Cup Egg Whites 88 24 4 0
1/2 Scoop Whey 60 12 1.5 0.5

MEAL 2:
1 Cup Oats 300 10 54 5
1 Tbs Olive Oil 120 0 0 14
6oz Tuna 175 37.5 0 2.5

MEAL 3: PWO
1.5 Scoops Whey 180 36 4.5 1.5
1 Banana 138 1.5 35 1
1oz Whole Almonds 160 6 6 14
1/2 Cup Oats 150 5 27 2.5

MEAL 4: PPWO
6oz Tuna 175 37.5 0 2.5
1 Tbs Olive Oil 120 0 0 14
1 Cup Rice 200 5 45 0

MEAL 5:
4oz Chicken Breast 125 25 0 0.5
1oz Whole Almonds 160 6 6 14



Totals: 2571 215.5 237 91

Update:

HOLY CRAP! Im amazed that I used to set up my meals like this. I actually like the macros that I wrote, however, many of my food choices and timing are all wrong. Its an okay diet, but far from what I consider now to be good. No wonder things didnt really start changing until I made corrections.