Dumb Question

[tsimmns92782]

Meal 4

2 cups cottage cheese, 366.5 cals, 54.3g protein, 11g carbs, 10.6g fat
8 oz orange juice, 95.3 cals, 1.4g protein, 22.9g carbs, .34g fat
Having this meal at 461.8 calories, 55.7g protein, 33.9g carbs, 10.94g fat

Bring me to 2184 calories, 209.8g protein, 208.26g carbs, 57.08g fat through 4 meals
Any criticism from you pros is needed and always appreciated….


Also jammyjam if you read this just curious, been reading up on London broil and what it is and how to prepare it and advice.

[jamyjamjr]

Meal 4

2 cups cottage cheese, 366.5 cals, 54.3g protein, 11g carbs, 10.6g fat
8 oz orange juice, 95.3 cals, 1.4g protein, 22.9g carbs, .34g fat
Having this meal at 461.8 calories, 55.7g protein, 33.9g carbs, 10.94g fat

Bring me to 2184 calories, 209.8g protein, 208.26g carbs, 57.08g fat through 4 meals
Any criticism from you pros is needed and always appreciated….


Also jammyjam if you read this just curious, been reading up on London broil and what it is and how to prepare it and advice.

it's great that you've started to look at your diet and your putting it together.. but PUT IT TOGETHER.. i want your whole diet with macros in ONE POST.. london broil can be tenderized in spices and olive oil, or, if your a lazy bastard, go buy the cold cut and eat it....

once you have your diet up, ill tweak it for you..

btw, thx for the pm.. always appreciated

[tsimmns92782]

Meal 1
9 egg whites -32.2g protein/2.2g carbs/.5g fat/153.8 cals
1 whole egg boiled-6.3g protein/.56g carbs/5.3g fat/77.2 cals
1 cup oats(more than likely quaker oats)-26.3g protein/103.4g carbs/10.8g fat/606.8 cals
Water to drink
64.8g protein/106.16g carbs/16.6g fat/837.8 cals

Meal 2
2 cans of 5.6oz star kist chunk light tuna in water-45g protein/0g carbs/5g fat/200 cals
1 medium sized raw banana-1.3g protein/27g carbs/.39g fat/105 cals
Water to drink
46.3g protein/27g carbs/5.39g fat/305 cals

Meal 3
8oz. chicken breast either grilled or baked-56.7g protein/22.2g carbs/22.4g fat/530.7 cals
1 banana-1.3g protein/27g carbs/.39g fat/105 cals
Water to drink
58g protein/49.2g carbs/22.79g fat/635.7 cals

Meal 4
2 cups cottage cheese-54.3g protein/11g carbs/10.6g fat/366.5 cals
8oz orange juice-1.4g protein/22.2g carbs/.34g fat/95.3 cals
55.7g protein/33.2g carbs/10.94g fat/461.8 cals

Meal 5 (pre workout meal)
2 scoops of ON whey protein mixed with water-48g protein/? Carbs/? Fat/? Calories

Meal 6 30 minutes after workout
2 scoops of ON whey protein mixed with water-48g protein/? Carbs/ ? fat/? Calories

Meal 7
8 oz. cooked lean ground beef-57.6g protein/0g carbs/34.4g fat/555.3 calories
2 cup of instant cooked brown rice-10.9g protein/96.6g carbs/3.8g fat/467.0 calories
Water to drink
68.5g protein/96.6g carbs/36.3g fat/788.8 calories


Total of all macros that I could calculate
388.8g protein/312.16g carbs/92.02g fat/3029.1 calories
Remember these calculations do not have the carbs, fat, and calories for the two shakes

So these are all my meals. Hope the macros are all correct, as yall can be the judge maybe if anything appears off. Also, one other question. Any way that I could just east this same meal plan every day, as any other variations might screw me over seeing as how my diet has always been a mess. I figure it would be best for me to stick to this 7 meal plan for a while to get the basics down. What’s your guys thoughts. Also, if you know the macros for the ON protein let me know as I couldn’t find the carbs , fat or calories.

[tsimmns92782]

Bump for the experts answers

[jamyjamjr]

Meal 1
9 egg whites -32.2g protein/2.2g carbs/.5g fat/153.8 cals
1 whole egg boiled-6.3g protein/.56g carbs/5.3g fat/77.2 cals
1 cup oats(more than likely quaker oats)-26.3g protein/103.4g carbs/10.8g fat/606.8 cals
Water to drink
64.8g protein/106.16g carbs/16.6g fat/837.8 cals
good
Meal 2
2 cans of 5.6oz star kist chunk light tuna in water-45g protein/0g carbs/5g fat/200 cals
1 medium sized raw banana-1.3g protein/27g carbs/.39g fat/105 calswhat color?? dont eat bananas that are starting to show brown on them
Water to drink
46.3g protein/27g carbs/5.39g fat/305 cals

Meal 3
8oz. chicken breast either grilled or baked-56.7g protein/22.2g carbs/22.4g fat/530.7 cals
1 banana-1.3g protein/27g carbs/.39g fat/105 cals how about brown rice or ezekiel bread???
Water to drink
58g protein/49.2g carbs/22.79g fat/635.7 cals

Meal 4
2 cups cottage cheese-54.3g protein/11g carbs/10.6g fat/366.5 cals
8oz orange juice-1.4g protein/22.2g carbs/.34g fat/95.3 cals insulin spike, omit
55.7g protein/33.2g carbs/10.94g fat/461.8 cals

Meal 5 (pre workout meal)
2 scoops of ON whey protein mixed with water-48g protein/? Carbs/? Fat/? Caloriesadd complex carb

Meal 6 30 minutes after workout
2 scoops of ON whey protein mixed with water-48g protein/? Carbs/ ? fat/? Caloriesadd semi-simple carb.. ie white bagel, rice, bread

Meal 7
8 oz. cooked lean ground beef-57.6g protein/0g carbs/34.4g fat/555.3 calories
2 cup of instant cooked brown rice-10.9g protein/96.6g carbs/3.8g fat/467.0 calories
Water to drinkomit carbs here, do efa instead.. u can add avocado, my fav or look into other monosats...
68.5g protein/96.6g carbs/36.3g fat/788.8 calories


Total of all macros that I could calculate
388.8g protein/312.16g carbs/92.02g fat/3029.1 calories
Remember these calculations do not have the carbs, fat, and calories for the two shakes

So these are all my meals. Hope the macros are all correct, as yall can be the judge maybe if anything appears off. Also, one other question. Any way that I could just east this same meal plan every day, as any other variations might screw me over seeing as how my diet has always been a mess. I figure it would be best for me to stick to this 7 meal plan for a while to get the basics down. What’s your guys thoughts. Also, if you know the macros for the ON protein let me know as I couldn’t find the carbs , fat or calories.

sorry about the late response.. im in finals right now..