
Originally Posted by
baseline_9
I will give you a guideline of the foods to eat and when to eat them, you will need to look up macros to make it work for you.
Carbs
Oats
Rice
Potatoes
Sweet Potatoes
Yams
Wholgrain Pasta
Wholegrain Bread
Proteins
Whole Eggs
Steak
Chicken Breast
Turkey
Canned Tuna
Canned Salmon
Lean Cuts of Beef
Cottage Cheese
Mince Beef
Mince Chicken (Whole Chicken / Legs / Wings / Breasts)
Fats
Natty Peanut Butter
Olive Oil
Nuts
Avocado
Other Usefull foods
Milk
Brocoli
Beans ( Even Baked Beans ocasionally)
Oranges
Pineapple
07.00 - Carbs / Protein / Fat
10.00 - Carbs / Protein / Fat
13.00 - Carbs / Protein / Fat
16.00 - Carbs / Protein / Fat
19.00 - PWO?? Carbs / Protein
22.00 - Protein / Fat
your Lean Body Mass is around 210 Lbs / Base nutritional needs on that.
Protein 1.5g x 210 = 315g Protein / 6 = 52.5g per meal = 1260 cals
Carbs 0.75 - 1.5g x 210 = 157.5 - 315g Carbs / 6 = 26g - 52.5g per meal = 630 - 1260 cals
Fats 0.35 - 0.38g x 210 = 78.3 g Fat / 6 = 13g per meal = 705 cals