please help... quite desperate

[bert003]

1 can tuna, 1 medium banana Can you replace the banana for sweet potato, lentils, ezekiel bread??

Ok, so meal 2 becomes:
1 can tuna, 90 grams lentils
17.6g Carbs, 1.7g Fat, 50.2g Protein, 294 Calories

Totals become:
136.2g Carbs
25.7g Fat
214.9g Protein
1614.2 Calories

[Papiriqui]

Ok, so meal 2 becomes:
1 can tuna, 90 grams lentils
17.6g Carbs, 1.7g Fat, 50.2g Protein, 294 Calories

Totals become:
136.2g Carbs
25.7g Fat
214.9g Protein
1614.2 Calories

You should bring carb intake on meals before and after workout, in this case #2 to approx the same amt as #3. I eat 7+ oz (200+ grams) and it gives me 40+grams of carbs. Something is off in your estimates.

All foods should be weighted and measure uncooked!!! Than weight again to divide accordingly to your diet. Except for your canned tuna.

[Back In Black]

And how heavy is your half a chicken breast?

[Back In Black]

And your vans of tuna are huge? Or are you miscalculating based on pack weight rather than drained weight?

[bert003]

Sorry I meant
Meal 4
0.5 chicken breast (bone and skin removed), 1 spear (not 0.5 bunch) broccoli
2.1g Carbs, 3.2g Fat, 27.6g Protein, 152.4 Calories

Totals now become:
145.6g Carbs
25.7g Fat
208.1g Protein
1616.6 Calories

Sorry my mistake...

[Back In Black]

100g canned tuna is approx 24g protein.

100g UNCOOKED chick breast is about 22g protein.

[jpowell]

Agree with wat evrybody says,

Also id change ur peanuts to cashews or almonds.

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[Back In Black]

Agree with wat evrybody says,

Also id change ur peanuts to cashews or almonds.

Sent from my iPhone using Forum

If we're being really picky they would be better off as walnuts and some of them should be subbed with EVOO and omega 3 fish oils.

[jpowell]

If we're being really picky they would be better off as walnuts and some of them should be subbed with EVOO and omega 3 fish oils.

Walnuts? Nvr herd that one b4. Have used walnuts as a source?

What about just leaving the fats from ur meats as ur only source of fats..lol i been rewatching the milos videos lol once a day. Making sure im grasping the concepts

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[Papiriqui]

Walnuts? Nvr herd that one b4. Have used walnuts as a source?

What about just leaving the fats from ur meats as ur only source of fats..lol i been rewatching the milos videos lol once a day. Making sure im grasping the concepts

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I dont eat any added fats, all come from my proteins and carb sources!!!

[jpowell]

I dont eat any added fats, all come from my proteins and carb sources!!!

This is wat i was asking: is it good to do this? Or should u supp with at least the efas?

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[Back In Black]

If you fat quota is taken up through your carbs and protein then you may not want to supplement. However, it would be more beneficial to add a few extra cals worth of omega 3's than not have them.

If your protein source contains a good supply of omega 3's eg salmon then you may not need to supplement.

[--->>405<<---]

i take 5000mg pharmaceutical grade fish oil per day i dont count them in macros... (im a rebel! )

[Papiriqui]

i take 5000mg pharmaceutical grade fish oil per day i dont count them in macros... (im a rebel! )

Yeah we kinda got that a long time agoooooooo LOL

[havehotasianwife]

whats the difference between pharmacutical fish oil compared to CVS/Walgreens... unless your just trying to be funny.... lol cause it made me laugh

[--->>405<<---]

Big difference.. Look at actual amt of omega 3 in cvs vs pharm.. Like 1/3 the amt.. Not a joke.. Plus my insurance pays it so i pay $5 for 3 months worth.. Lovaza (the good stuff)

[bert003]

100g canned tuna is approx 24g protein.

100g UNCOOKED chick breast is about 22g protein.

I am quite confused at the moment. Are these values standard? Would it be possible for you to suggest alterations to my diet to reflect your suggestions?

[jpowell]

I am quite confused at the moment. Are these values standard? Would it be possible for you to suggest alterations to my diet to reflect your suggestions?

depending on what site you use to do your macro.
1 serving is gonna 4oz of meat. roughly between 20-25 g of pro per serving.
when you buy your chicken, or meats read the labels. it'll tell per serving and how servings are there. its very very simple

[Papiriqui]

There is a sticky here also which shows you macros for lean protein, fats, and carbs sources. The ones that are mostly used. Check it out and whatever else you need that is not there use livestrong.com or any other site. Don't kill yourself or go crazy over this stuff. Is not that hard not to mention once you get past this initial stage is all downhill from there

[bert003]

Ok got the point now. So I just need to modify my diet accordingly. Otherwise as you all told me, I am on the right track.

There is a sticky here also which shows you macros for lean protein, fats, and carbs sources.

Where is it please?

[bert003]

thanks jpowell... and thanks again to all those who contributed to this thread... you have all been of great help...

[Papiriqui]

Here to help each other out!! Not to long ago i was in your shoes so i try to return the favor whenever possible...... The good thing is you are here

[bert003]

Here to help each other out!! Not to long ago i was in your shoes so i try to return the favor whenever possible...... The good thing is you are here

cheers mate... appreciated

[t.c.flex]

i eat carbs first then protien then veggie. subtitute regular milk with almond milk and like 405 said stay away from the simple carbs. imo