take a look please

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    take a look please


    ok with some help from some of the guys on here I came up with this diet. My macros at 40/40/20, so 360/360/80 at 3600 cal i tried to stay as close as i could i ended up with 321/356/75. I include alot of chicken because thats what i can afford, when i get to adding lean beef into it it throws all my numbers off. Criticize if you would.




    Calories Carbs Protein Fat Sat Unsat
    10:30am 4 whole fried eggs 280 4 24 20 12 8
    2 egg whites 32 0 8 0 0 0
    1 large banana 121 31 1 0 0 0
    8 oz skim milk 90 13 8 0 0 0
    1 piece whole grain toast 69 11 3 0 0 0
    Total: 592 59 44 20 12 8
    1pm 8 oz. grilled chicken 220 0 46 1.5 1 .5
    8 oz skim milk 90 13 8 0 0 0
    2/3 cup mixed veggies 60 12 2 0 0 0
    1/4 cup brown rice 160 35 4 0 0 0
    Total: 530 60 60 1.5 1 .5
    3:30 pm 2 scoops whey 240 6 48 1 .5 .5
    16 oz skim milk 180 26 16 0 0 0
    1/4 cup oats 150 27 5 2.5 2 .5
    2 tbs natural pb 200 6 7 15 12.5 2.5
    Totals: 770 65 71 18.5 15 3.5
    6:00 PM 1 can tuna in water 100 1 20 0 0 0
    8 oz grilled chicken 220 0 46 0 0 0
    2/3 cup mixed veggies 60 12 2 0 0 0
    3/4 cup whole grain penne pasta 210 41 7 1.5 1.5 0
    Totals: 590 53 75 1.5 1.5 0
    8:00 pm 3/4 cup Whole grain penne pasta 210 41 7 1.5 1.5 0
    2/3 cup mixed veggies 60 12 2 0 0 0
    8 oz grilled chicken 220 0 46 0 0 0
    1 Tbs extra virgin olive oil 119 0 0 13.5 11.5 2
    Totals: 609 53 55 15 13 2
    11 pm 1 scoop whey 120 6 24 .5 .5 0
    8 oz skim milk 90 13 8 0 0 0
    2 tbs natural pb 200 6 7 15 12.5 2.5
    Totals: 410 25 39 15.5 13 2.5
    1:am 1/2 cup ff cottage cheese 80 6 12 0 0 0
    Totals: 80 6 12 0 0 0
    TOTAL DAILY INTAKE 3581 321 356 75 60.5 14.5

  2. New Member
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    anyone?
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    You only missed your total cals by like 220.. that's hardly anything if you think about it.. diet looks good bro.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
    •   
       

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    Very solid i like it, meticulous and thought out
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    good to hear, going to do this for a week and see if cal need adjusted. I started this today and im guessing its because im not use to eating this much or maybe this many times but i felt bloated and full all day, after my post work out shake at 330 all my meals after i had to force down except my additional shake. Any advise? I also think that im going to have to eventually get a little more creative with my meals cause they are very bland and tasteless any suggestions would help alot.
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    Quote Originally Posted by kswiss View Post
    good to hear, going to do this for a week and see if cal need adjusted. I started this today and im guessing its because im not use to eating this much or maybe this many times but i felt bloated and full all day, after my post work out shake at 330 all my meals after i had to force down except my additional shake. Any advise? I also think that im going to have to eventually get a little more creative with my meals cause they are very bland and tasteless any suggestions would help alot.
    I add bbq sauce / seasoning to my chicken and ketchup to my turkey burgers etc.. gotta use some flavoring.. can't eat everything plain lol. I also would reccomend drinking your shake after you eat because all the liquid could be filling you up too much.. thankfully for me I don't have a problem with eating tons of calories :P I will hit 32-3400 clean and be pissed cuz I can't eat anymore lol. I also make my oats into oatmeal idk if you like oatmeal but yeah, then add some ground cinnamon in there, and if you need to add some fat you can throw in some pb and it melts into the oatmeal.. tastes really good.

    Or for your eggs you can mix your eggs + protein powder to make protein pancakes, put your pb on the pancakes.. I don't eat the same meals every day, just make sure I hit the macros and change the meals up.. Maybe look up how to make layne norton cheesecake I love that sht for desert lol and its low fat low carb, mix some protein in there with it and you got a protein packed desert.

    I also see your making pasta, white pasta or whole grain pasta are both slow digesting carbs so if you prefer one of the other don't single one out.. I use 0 calorie butter spray on my pasta can't tell the difference.. many tricks out there man once you start eating healthy day to day you will find new things and how to make your meals taste good.. When I first started I was choking down my plain chicken breast.. now I love all my meals and look forward to eating them.. hope this helps.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by masonmarin18

    I add bbq sauce / seasoning to my chicken and ketchup to my turkey burgers etc.. gotta use some flavoring.. can't eat everything plain lol. I also would reccomend drinking your shake after you eat because all the liquid could be filling you up too much.. thankfully for me I don't have a problem with eating tons of calories :P I will hit 32-3400 clean and be pissed cuz I can't eat anymore lol. I also make my oats into oatmeal idk if you like oatmeal but yeah, then add some ground cinnamon in there, and if you need to add some fat you can throw in some pb and it melts into the oatmeal.. tastes really good.

    Or for your eggs you can mix your eggs + protein powder to make protein pancakes, put your pb on the pancakes.. I don't eat the same meals every day, just make sure I hit the macros and change the meals up.. Maybe look up how to make layne norton cheesecake I love that sht for desert lol and its low fat low carb, mix some protein in there with it and you got a protein packed desert.

    I also see your making pasta, white pasta or whole grain pasta are both slow digesting carbs so if you prefer one of the other don't single one out.. I use 0 calorie butter spray on my pasta can't tell the difference.. many tricks out there man once you start eating healthy day to day you will find new things and how to make your meals taste good.. When I first started I was choking down my plain chicken breast.. now I love all my meals and look forward to eating them.. hope this helps.
    Really informative post Mason, thanks bud : )

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    Quote Originally Posted by Valdez View Post
    Really informative post Mason, thanks bud : )

    - Valdez
    Np bud, thanks again for that DC dvd :P.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by masonmarin18 View Post
    I add bbq sauce / seasoning to my chicken and ketchup to my turkey burgers etc.. gotta use some flavoring.. can't eat everything plain lol. I also would reccomend drinking your shake after you eat because all the liquid could be filling you up too much.. thankfully for me I don't have a problem with eating tons of calories :P I will hit 32-3400 clean and be pissed cuz I can't eat anymore lol. I also make my oats into oatmeal idk if you like oatmeal but yeah, then add some ground cinnamon in there, and if you need to add some fat you can throw in some pb and it melts into the oatmeal.. tastes really good.

    Or for your eggs you can mix your eggs + protein powder to make protein pancakes, put your pb on the pancakes.. I don't eat the same meals every day, just make sure I hit the macros and change the meals up.. Maybe look up how to make layne norton cheesecake I love that sht for desert lol and its low fat low carb, mix some protein in there with it and you got a protein packed desert.

    I also see your making pasta, white pasta or whole grain pasta are both slow digesting carbs so if you prefer one of the other don't single one out.. I use 0 calorie butter spray on my pasta can't tell the difference.. many tricks out there man once you start eating healthy day to day you will find new things and how to make your meals taste good.. When I first started I was choking down my plain chicken breast.. now I love all my meals and look forward to eating them.. hope this helps.
    def helps man, gona start now and try to figure out some different meals. Thanks bro
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    Quote Originally Posted by kswiss View Post
    def helps man, gona start now and try to figure out some different meals. Thanks bro
    Np man, always glad to help people out.. I got my layne norton cheesecake in the oven right now.. macros are gonna come up to 23p 9.5c 3f per slice.. mmmm :P can't wait to eat it tomorrow lol.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by masonmarin18 View Post
    Np man, always glad to help people out.. I got my layne norton cheesecake in the oven right now.. macros are gonna come up to 23p 9.5c 3f per slice.. mmmm :P can't wait to eat it tomorrow lol.
    haha def gonna have to make some
  

  
 

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