Help with diet. Already set up just need a little help

[permanabol]

Allright so I found my needed cals for a
6'1" male 185.42cm
210pounds 95.3 kg

and maintenance cals were 3623.1 cals or 15158.88 KJ per day.

I wrote a diet yet can not seem to find enough cals even for fatloss.
(I never wrote a strict diet for bulking which is why I am having trouble)

Here is what I have

Meal 1 carbs pro fat cal
1 serving oats 27 x 3 150
5 eggs 0 30 25 355


Meal 2
1 cup brown rice 38 x 1 180
8 oz chicken 0 72 8 368

meal 3
8 oz chicken 0 72 8 368
veggies x x x x

Meal 4 Pre Bed
cottage cheese 12 42 7.5 270
(3servings)
Almonds 2 serv 15c 12pro 34 fat 360 cal

Pre workout
1 scoop whey 1 22 1 104
1/3cup oats dry 27 x 3 160

Post workout
2 scoop whey 2 44 2 208
1 banana (small) 23 x 0 90
--------------------------------------------------------------------
totals carbs 145 Pro 294 fat 92.5 cal 2613



The problem I have is I could add more food like natty PB would be easy to up the cals yet I have enough of each macro nutrient. Am I counting macros like fats in my oats and whey. Also I will not be working out everyday because that is just stupid so I need to find a meal to replace my pre and post with. Could I still take my pre and post if I don't work out?
Any help and Ideas are much appreciated.

I received some of my nutritional info from Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com


Thanks in advance!

 

[Rosie Chee]

Allright so I found my needed cals for a
6'1" male 185.42cm
210pounds 95.3 kg

and maintenance cals were 3623.1 cals or 15158.88 KJ per day.

I wrote a diet yet can not seem to find enough cals even for fatloss.
(I never wrote a strict diet for bulking which is why I am having trouble)

Here is what I have

Meal 1 carbs pro fat cal
1 serving oats 27 x 3 150
5 eggs 0 30 25 355


Meal 2
1 cup brown rice 38 x 1 180
8 oz chicken 0 72 8 368

meal 3
8 oz chicken 0 72 8 368
veggies x x x x

Meal 4 Pre Bed
cottage cheese 12 42 7.5 270
(3servings)
Almonds 2 serv 15c 12pro 34 fat 360 cal

Pre workout
1 scoop whey 1 22 1 104
1/3cup oats dry 27 x 3 160

Post workout
2 scoop whey 2 44 2 208
1 banana (small) 23 x 0 90
--------------------------------------------------------------------
totals carbs 145 Pro 294 fat 92.5 cal 2613



The problem I have is I could add more food like natty PB would be easy to up the cals yet I have enough of each macro nutrient. Am I counting macros like fats in my oats and whey. Also I will not be working out everyday because that is just stupid so I need to find a meal to replace my pre and post with. Could I still take my pre and post if I don't work out?
Any help and Ideas are much appreciated.

I received some of my nutritional info from Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com


Thanks in advance!

For a start, forget about your macronutrient ratios. As long as you get at least 1g/lb protein, 50-100g carbohydrates, and 30-60g fat, then whatever else you make up your calories with it's not so important.

Yes, you count the macros in EVERYthing, so yes re oats and whey.

Meals don't look like enough, honestly. You're only having 4 meals - you need 5-6; and no, pre and post-training meals do not count. On training days I actually recommend having closer to Maintenance, and on non-training days, having under Maintenance - so on training days, you need at LEAST another 1000 calories.

Adding in extra calories is not hard - you have good fats (i.e. peanut butter, flaxseed oil, nuts, etc.) and you can always add in more complex carbohydrates with meals. Using milk with protein shakes helps as well, and adding in some more fruit and vegetables.

I recommend reading The 3 Keys to Fat Loss for more tips re nutrition.


~Team APPNUT

 

[Enantato]

Meal 1 carbs pro fat cal
1 serving oats 103 26 11 607
5 eggs 5 35 35 510


Meal 2
1 cup brown rice 45 5 2 116
8 oz chicken 40 40 32 568

meal 3
8 oz chicken 40 40 32 568
veggies ? ? ? ?


--------------------------------------------------------------------
totals carbs 233 Pro 146 fat 112 cal 2369

I'm a little confused by what your breakdown is saying.
I went over to the page you linked and searched the foods you had listed and got these values. Not including your veggies, through the first three meals you are at 2369 kcal. Maybe you forgot to adjust the amount at the pull-down bar at the top?

 

[Enantato]

Although for "oats" I see you typed "serving", whereas my numbers for "oats" are for 1 cup of oats.

 

[Enantato]

these pages that tell you the macronutrients in food can be confusing.
They must round down because for every gram of Protein or Carbs there are 4 kcals, and for every gram of Fat there is 9 kcals.

This is what I got from that webpage for those meals I put in:
totals carbs 233 Pro 146 fat 112 cal 2369

And this is what I got when I just did the math:
Calories from 233g Carbs = 932 kcal (37%)
Calories from 146g Pro = 584 kcal (23%)
Calories from 112g Fat = 1008 kcal (40%)
Total = 2524 kcal

For what it's worth, this diet breaks down to 37%/23%/40% (Carbs/Pro/Fat)
I don't know if I'm way off base but it seems to me that there's something funny with your numbers.......?

 

[permanabol]

Thanks for the posts. For some of my food i just looked at the container like for the oats and cottage cheese. Plus there are different kinds of choices for chicken and what not I just did the roasted chicken breast no skin.

 

[youngandfree]

I'm a little confused by what your breakdown is saying.
I went over to the page you linked and searched the foods you had listed and got these values. Not including your veggies, through the first three meals you are at 2369 kcal. Maybe you forgot to adjust the amount at the pull-down bar at the top?

Enantato, your numbers are off. 5 eggs only have about 350 calories and 8oz chicken breast skinless boneless should be about 320 calories. You might not have accounted serving sizes correctly.

 

[youngandfree]

As far as the OP add a TBSP of EVOO to your chicken and rice or veggies. I would add another whole food meal. Have some red meat.

 

[HereToStudy]

Meal 1 carbs pro fat cal
1 serving oats 27 x 3 150
5 eggs 0 30 25 355


Meal 2
1 cup brown rice 38 x 1 180
8 oz chicken 0 72 8 368

meal 3
8 oz chicken 0 72 8 368
veggies x x x x

Meal 4 Pre Bed
cottage cheese 12 42 7.5 270
(3servings)
Almonds 2 serv 15c 12pro 34 fat 360 cal

Pre workout
1 scoop whey 1 22 1 104
1/3cup oats dry 27 x 3 160

Post workout
2 scoop whey 2 44 2 208
1 banana (small) 23 x 0 90
--------------------------------------------------------------------
totals carbs 145 Pro 294 fat 92.5 cal 2613

I will agree with Rosie that you are not eating enough meals. You have 4 + Pre/Post. I would say you can count the pre-post as one meal, but then you should add another meal some time after that. On non-training days, replace the pre/post with whole food. Feel free to still have whey shakes throughout the day, especially if you feel you need the calories/macros.

As mentioned earlier, sources of easy calories can come from adding in EVOO to meals.

However, and I am sure I will get flamed for this, I find that the calculated calories are an estimation, but not dogma. What level of calories were you eating previous to this? Were you gaining/staying the same/losing weight? Keep this in mind too, and adjust from there, but all of the above mentioned is very true.