nova can u please help me out with my diet. im pretty lean but i think im stuck and i cant get rid of these last 10 pounds of fat i wana lose. cna u help?
this is my first time ever doing attempting to do macros. i think i eat pretty well but i have never added everything up so here goes. let me first say im 32 yrs old..around 200. do pushups, kettlebells, chin ups 3-4 days a week for about 30-40 minutes..then 5 days a week i do 30 minutes of sprints afterwards..5 minute warmup,1 minute sprint/4 minute medium - rinse and repeat 4 more times..then do 5 minute cooldown.
my goal is to get leaner than i already am. i know this is not that great so please help.
meal 1:
6 eggwhites (100/22/2/1)
2 whole wheat bread. (200/8/40/4)
total - (300/30/42/5)
i think you should add more protein here. from your stats i would shoot for around 400 calories a meal. a couple whole eggs would help.
meal 3:
2 
2 scoops whey protein (240/46/6/4)
1 tablespoon flax (120/0/0/13)
total - (360/46/6/17)
no real reason to use whey here is there? if this is the only thing you can possible choke down then sure. but I would rather see you eat 8oz of lean meat and some sweet potato (which is super easy to bring with you) or some oats, or rice.
meal 3:
9 oz chicken (425/80/0/9)
3 oz brown rice (095/2/20/0)
total - (520/82/20/9)
now, this is a meal. i would lower the protein a tad and up the carbs. 50/50 in terms of grams here would be fine.
meal 4:
2 scoops whey protein (240/46/6/4)
total - (240/46/6/4)
again, lean meat (beef, steak, eggs, chicken, tuna) and more carb choices (i like oats and sweet potatoes).
meal 5:
2 scoops whey protein (240/46/6/4)
total - (240/46/6/4)
above
meal 6:
6oz cottage cheese (110/16/10/0)
total - (110/16/10/0)
sure, use the cottage cheese, but why not a chicken breast, broccoli, and a little pasta as well?
totals:
(1870 cal/266 protein/80 carbs/49fat)
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Originally Posted by sepp2323
