Originally Posted by
Mace1988
Okay, I've got my diet worked out for days I have class all day. Others days will be much easier as far as timing goes
Protein/Carbs/Fats/Calories
9am
1 cup egg whites, 2 oz diced ham, 2 eggs, 1 protein shake, 1/2 cup oats
66/38/17/576
Good meal! Try and stick with low sodium ham if you must have it. How much fat is in that ham though? You have 17g fat counted, yet i'm only counting 9g from eggs, 2.5g from oats, and 1 to 2g from the shake??
12:15p
1 pouch tuna, 1 cup spinach leafs, 1 TBSP EVOO, 1 whey protein shake, 1 banana
48/31/19/505
I'd drop the banana. I don't personally have a problem with the shake here because it's supplementing an already very good meal, so I say keep it. However, i'd switch from whey to a protein blend (whey/casein/egg) or just straight casein
3:30p
1/2 cup rice, 4 oz chicken breast, cup green beans
37/80/5/495
If you brought the chicken up to 6oz or even 8, you could lose the shake in the previous meal. I know I said I have no problem with it, but if you have the opportunity to get the protein from real food, i'd go that route. Not a huge deal though. 80g carbs??? From what, 1/2 cup rice? Check your macros on that one bro, way off. 1/2 cup dry is usually about 30g or so - and you didn't specify dry or cooked. In any event, i'd like to see about 50g carbs here
Workout
6pm PWO Gainer Shake
60/85/8/650
Drop this and go with straight whey + 1 cup oats
8pm
Chicken Breast, Protein Shake, Romaine Salad, tbsp EVOO
44/10/25/401
Shake probably isn't necessary here, but again it's accompanying a good meal so it certainly won't hurt either.
11pm
Cup Cottage Cheese, Casein shake
52/9/3/283
Nice
Totals
307/263/77/2910
Macros look decent to me, I like them. Carbs can prob come down a bit and probably already are since your pre workout rice macro is way off from what I can tell. make that meal 50g instead of 80g, drop that banana from the earlier meal and you should be gtg
Thoughts?
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