NYBK
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Here is some important information on me:
Height= 5'9
Weight= 188
BF%: 25%-30%
BMR 1691.92 calculated BMR according to 28% BF
LBM (in kg) 61.2
Activity Factor: 2622.476
Total Intake: 2202.87984 took off 16%
Proteins= 208g
cal: 832 38%
Fats= 84.6g
cal: 761.4 35%
Carbs:152.36996g
cal: 609.47984 28%
Total:2202.87984 100%
Here is my menu (Any suggestions/comments are welcome)
What do you think of the menu? missing something? too much of something?
Also, should I have a certain amount of low GI foods? I think I have quite a few here but I don't have good products like "rice bran" ... I might replace something with rice bran if you think I don't have enough low GI foods.
And, I workout 3 times a week anaerobic+ aerobic (around 90 mins all together) and I use the standing bicycle at home 2-3 times a week for 20-40 mins.
Thanks,
Roni.
Height= 5'9
Weight= 188
BF%: 25%-30%
BMR 1691.92 calculated BMR according to 28% BF
LBM (in kg) 61.2
Activity Factor: 2622.476
Total Intake: 2202.87984 took off 16%
Proteins= 208g
cal: 832 38%
Fats= 84.6g
cal: 761.4 35%
Carbs:152.36996g
cal: 609.47984 28%
Total:2202.87984 100%
Here is my menu (Any suggestions/comments are welcome)
Calories | Fats(total) | Fats Sat | Carbs | Simple | Complex | Proteins | Sodium | |
Breakfast (9-10am) | ||||||||
1 eggs (1 white and 1 yellow) | 78 | 5.3 | 1.6 | 0.6 | 6.3 | 62 | ||
1/2 cup Cottage Cheese | 90 | 1 | 0.5 | 3 | 3 | 16 | 360 | |
1 whole wheat bread | 90 | 1 | 18 | 3 | 15 | 4 | 200 | |
1/2 cup 2% Milk | 75 | 2.5 | 1.5 | 6.5 | 6 | 0.5 | 4 | 62 |
3/2 tsp sugar | 35 | 9 | 9 | |||||
2 Omega 3 +1 Multivitamin | 18 | 2 | ||||||
1/16 cup peanuts (8) | 55 | 4.9 | 0.4 | 1.9 | 1.1 | 0.08 | 2 | |
small meal (12-1pm) | ||||||||
1 bannana | 72 | 18 | 9.9 | |||||
1 Yogurt fat free, no sugar added ( Dannon) | 80 | 6 | 6 | 15 | ||||
1/16 cup peanuts (8) | 55 | 4.9 | 0.4 | 1.9 | 1.1 | 0.08 | 2 | |
Lunch (4pm) | ||||||||
2 Chicken Breast- medium | 284 | 6.2 | 1.8 | 40 | 125 | |||
1 whole wheat bread | 90 | 1 | 18 | 3 | 16 | 4 | 200 | |
Boiled vegetables (green beans) | 44 | 0.4 | 0.1 | 9.9 | 1.9 | 8 | 2.4 | 50 |
2 Omega 3 +1 Multivitamin | 18 | 2 | ||||||
2 flat tbsp Hummus Spread | 70 | 6 | 1 | 4 | 4 | 2 | 120 | |
small meal (somewhere b/w 6-8pm) | ||||||||
1.5 scoop Protein Shake with water | 180 | 1.5 | 0.75 | 4.5 | 1.5 | 3 | 36 | 195 |
Dinner (9pm) | ||||||||
1 whole wheat bread | 90 | 1 | 18 | 3 | 16 | 4 | 200 | |
1 whole Avocado | 227 | 21 | 3 | 12 | 12 | 3 | 11 | |
2 Pastrami Turkey (Deli)- low fat | 70 | 2.5 | 0.7 | 2.1 | 1.9 | 9.3 | 550 | |
1 Tbsp Beanut Butter | 90 | 6 | 1 | 7.5 | 2 | 5.5 | 3.5 | 85 |
2 Omega 3 +1 Multivitamin | 18 | 2 | ||||||
Small meal (11-12pm) | ||||||||
1 Tuna can in Water | 100 | 1 | 26 | 360 | ||||
1/2 cup Cottage Cheese | 90 | 1 | 0.5 | 3 | 3 | 16 | 360 | |
1/2 tbsp Olive Oil | 59.5 | 6.75 | ||||||
Before bed (1-3pm) | ||||||||
1 cup Kefir | 120 | 2 | 1.5 | 12 | 8 | 4 | 14 | 125 |
2 Omega 3 | 18 | 2 | ||||||
TOTAL | 2216.5 | 83.95 | 14.75 | 155.9 | 61.5 | 87.06 | 209.5 | 3065 |
What do you think of the menu? missing something? too much of something?
Also, should I have a certain amount of low GI foods? I think I have quite a few here but I don't have good products like "rice bran" ... I might replace something with rice bran if you think I don't have enough low GI foods.
And, I workout 3 times a week anaerobic+ aerobic (around 90 mins all together) and I use the standing bicycle at home 2-3 times a week for 20-40 mins.
Thanks,
Roni.