PLEASE Critic my diet

[mg1228]

Thanks,
I have to go to a meeting so I will fix this up tonight when I get home.

No I still have not figured out how to get a good source of fish oils. Any suggestions.just by the capsules--i get mine at gnc--but u can get them about anywhere

natty pb? not sure what that is. help me out.natural peanut butter--or almond butter

thanks again

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[First6]

.............

Thanks.

Here it is with the changes.
I am pretty happy with it. Hopefully it is getting close.
I had time to double check everything so I am pretty sure all the macros are on now. I punched them all in and checked them.

Totals:
2099 cals/293.2 pro/150.4 carb/40.0 fat
Calorie breakdown: PROTIEN-54.96% / CARBS-28.19% / FAT-16.86%

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.75 cup oats/fish oil/fiber pill
369/54.75/26.15/13.0

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.75 cup oats/fish oil/fiber pill
369/54.75/26.15/13.0

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.75 cup oats / fish oil
196.5/24.7/14.1/5.5

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
390/53.0/34.0/5.5

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
300/52/8/4

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

[mg1228]

Thanks.

Here it is with the changes.
I am pretty happy with it. Hopefully it is getting close.
I had time to double check everything so I am pretty sure all the macros are on now. I punched them all in and checked them.

Totals:
2099 cals/293.2 pro/150.4 carb/40.0 fat
Calorie breakdown: PROTIEN-54.96% / CARBS-28.19% / FAT-16.86%

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.75 cup oats/fish oil/fiber pill
369/54.75/26.15/13.0where is that fat coming from? 3/4 cup oats is 225 cals 7.5 pro 40gr carbs and 4.5gr fat

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.75 cup oats/fish oil/fiber pill
369/54.75/26.15/13.0same as above

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.75 cup oats / fish oil
196.5/24.7/14.1/5.5check macros on oats--13gr less than 1st meal but same amount of oats----

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
390/53.0/34.0/5.5protein should b 24gr on the chicken

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
300/52/8/4check macros---protein

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

what are u using to get these macros? it aint right

are your fish oil fats included in macros?

[First6]

I'm glad you caught that. I didn't think I would have to check the program for accuracy. It had the nutrient data wrong on both the chicken and the oats.

Now I am going to have to go through and check everything.

The "program" is the website the daily burn. It is great for a lot of things but some of it is user created and it can be a problem as you see.

[First6]

The only thing I couldn't check was the brown minute rice.
Everything else now matches the labels on the packs.

Totals:
2097 cals/265.3 pro/168.8 carb/45.8 fat
Calorie breakdown: PROTIEN-49.4% / CARBS-31.43% / FAT-19.17%
Fish oil is included and it is a total of 10g.

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.75 cup oats/fish oil/fiber pill
405/55.75/32.25/7.25

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.75 cup oats/fish oil/fiber pill
405/55.75/32.25/7.25

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.75 cup oats / fish oil
232.5/25.8/20.3/6.3

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
335/37.5/34.0/7.3

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
245/36.5/8/5.8

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

This should look a lot better. Hopefully the brown minute rice is correct. I will be getting some at the store in the morning so I will double check it.

Sorry about all this confusion. I am glad your experience caught the mistakes so I wasn't eating totally differnet than I thought I was.

[mg1228]

The only thing I couldn't check was the brown minute rice.
Everything else now matches the labels on the packs.

Totals:
2097 cals/265.3 pro/168.8 carb/45.8 fat
Calorie breakdown: PROTIEN-49.4% / CARBS-31.43% / FAT-19.17%

(all totals are calories/protein/carbs/fats)


5:00am out of bed

Meal 1:
Shake-2 scoops whey and water /.75 cup oats/fish oil/fiber pill
405/55.75/32.25/7.25what kind of oats are u eating?

Workout from 5:15 to 6:30
shower get ready for work

7:00am
Meal 2: shake-2 scoops whey and water/.75 cup oats/fish oil/fiber pill
405/55.75/32.25/7.25

One hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.75 cup oats / fish oil
232.5/25.8/20.3/6.3carbs are off---

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice / fish oil
335/37.5/34.0/7.3how many grams of fat are in ur fish oils---most are 1gr per pill--mine are 1.5gr per pill

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice
250/25/34/3.5

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups vegetables / fish oil
245/36.5/8/5.8

7:00 to 7:30 intense interval cardio. (not every day-see above schedule)

10:00pm before hitting the sack
Meal 7: Casein shake - 1 scoop w/ water / 1tbsp natty pb / fish oil
224.5/29/8/8.5

This should look a lot better. Hopefully the brown minute rice is correct. I will be getting some at the store in the morning so I will double check it.

Sorry about all this confusion. I am glad your experience caught the mistakes so I wasn't eating totally differnet than I thought I was.

...........did u ever figure ur calorie needs (tdee)---i didnt see it?

[First6]

Just looked up the rice on the makers web site. my macros are correct for that.

Really appreciate all your help Bro!