take a look please

[kswiss]

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

 

[kswiss]

anyone?

 

[masonmarin18]

You only missed your total cals by like 220.. that's hardly anything if you think about it.. diet looks good bro.

 

[thetinyguy]

Very solid i like it, meticulous and thought out

 

[kswiss]

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.

 

[masonmarin18]

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 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.

 

[Spaniard]

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 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 : )

- Valdez

 

[masonmarin18]

Really informative post Mason, thanks bud : )

- Valdez

Np bud, thanks again for that DC dvd .

 

[kswiss]

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 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

 

[masonmarin18]

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 can't wait to eat it tomorrow lol.

 

[kswiss]

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 can't wait to eat it tomorrow lol.

haha def gonna have to make some