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kswiss

kswiss

Member
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.




[TABLE="width: 500"]
[TR]
[TD][/TD]
[TD][/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Protein[/TD]
[TD]Fat[/TD]
[TD]Sat[/TD]
[TD]Unsat[/TD]
[/TR]
[TR]
[TD]10:30am[/TD]
[TD]4 whole fried eggs[/TD]
[TD]280[/TD]
[TD]4[/TD]
[TD]24[/TD]
[TD]20[/TD]
[TD]12[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]2 egg whites[/TD]
[TD]32[/TD]
[TD]0[/TD]
[TD]8[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]1 large banana[/TD]
[TD]121[/TD]
[TD]31[/TD]
[TD]1[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]8 oz skim milk[/TD]
[TD]90[/TD]
[TD]13[/TD]
[TD]8[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]1 piece whole grain toast[/TD]
[TD]69[/TD]
[TD]11[/TD]
[TD]3[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Total:[/TD]
[TD][/TD]
[TD]592[/TD]
[TD]59[/TD]
[TD]44[/TD]
[TD]20[/TD]
[TD]12[/TD]
[TD]8[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]1pm[/TD]
[TD]8 oz. grilled chicken[/TD]
[TD]220[/TD]
[TD]0[/TD]
[TD]46[/TD]
[TD]1.5[/TD]
[TD]1[/TD]
[TD].5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]8 oz skim milk[/TD]
[TD]90[/TD]
[TD]13[/TD]
[TD]8[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]2/3 cup mixed veggies[/TD]
[TD]60[/TD]
[TD]12[/TD]
[TD]2[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]1/4 cup brown rice[/TD]
[TD]160[/TD]
[TD]35[/TD]
[TD]4[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Total:[/TD]
[TD][/TD]
[TD]530[/TD]
[TD]60[/TD]
[TD]60[/TD]
[TD]1.5[/TD]
[TD]1[/TD]
[TD].5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]3:30 pm[/TD]
[TD]2 scoops whey[/TD]
[TD]240[/TD]
[TD]6[/TD]
[TD]48[/TD]
[TD]1[/TD]
[TD].5[/TD]
[TD].5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]16 oz skim milk[/TD]
[TD]180[/TD]
[TD]26[/TD]
[TD]16[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]1/4 cup oats[/TD]
[TD]150[/TD]
[TD]27[/TD]
[TD]5[/TD]
[TD]2.5[/TD]
[TD]2[/TD]
[TD].5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]2 tbs natural pb[/TD]
[TD]200[/TD]
[TD]6[/TD]
[TD]7[/TD]
[TD]15[/TD]
[TD]12.5[/TD]
[TD]2.5[/TD]
[/TR]
[TR]
[TD]Totals:[/TD]
[TD][/TD]
[TD]770[/TD]
[TD]65[/TD]
[TD]71[/TD]
[TD]18.5[/TD]
[TD]15[/TD]
[TD]3.5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]6:00 PM[/TD]
[TD]1 can tuna in water[/TD]
[TD]100[/TD]
[TD]1[/TD]
[TD]20[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]8 oz grilled chicken[/TD]
[TD]220[/TD]
[TD]0[/TD]
[TD]46[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]2/3 cup mixed veggies[/TD]
[TD]60[/TD]
[TD]12[/TD]
[TD]2[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]3/4 cup whole grain penne pasta[/TD]
[TD]210[/TD]
[TD]41[/TD]
[TD]7[/TD]
[TD]1.5[/TD]
[TD]1.5[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Totals:[/TD]
[TD][/TD]
[TD]590[/TD]
[TD]53[/TD]
[TD]75[/TD]
[TD]1.5[/TD]
[TD]1.5[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8:00 pm[/TD]
[TD]3/4 cup Whole grain penne pasta[/TD]
[TD]210[/TD]
[TD]41[/TD]
[TD]7[/TD]
[TD]1.5[/TD]
[TD]1.5[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]2/3 cup mixed veggies[/TD]
[TD]60[/TD]
[TD]12[/TD]
[TD]2[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]8 oz grilled chicken[/TD]
[TD]220[/TD]
[TD]0[/TD]
[TD]46[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]1 Tbs extra virgin olive oil[/TD]
[TD]119[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]13.5[/TD]
[TD]11.5[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD]Totals:[/TD]
[TD][/TD]
[TD]609[/TD]
[TD]53[/TD]
[TD]55[/TD]
[TD]15[/TD]
[TD]13[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]11 pm[/TD]
[TD]1 scoop whey[/TD]
[TD]120[/TD]
[TD]6[/TD]
[TD]24[/TD]
[TD].5[/TD]
[TD].5[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]8 oz skim milk[/TD]
[TD]90[/TD]
[TD]13[/TD]
[TD]8[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]2 tbs natural pb[/TD]
[TD]200[/TD]
[TD]6[/TD]
[TD]7[/TD]
[TD]15[/TD]
[TD]12.5[/TD]
[TD]2.5[/TD]
[/TR]
[TR]
[TD]Totals:[/TD]
[TD][/TD]
[TD]410[/TD]
[TD]25[/TD]
[TD]39[/TD]
[TD]15.5[/TD]
[TD]13[/TD]
[TD]2.5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]1:am[/TD]
[TD]1/2 cup ff cottage cheese[/TD]
[TD]80[/TD]
[TD]6[/TD]
[TD]12[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Totals:[/TD]
[TD][/TD]
[TD]80[/TD]
[TD]6[/TD]
[TD]12[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]TOTAL DAILY INTAKE[/TD]
[TD][/TD]
[TD]3581[/TD]
[TD]321[/TD]
[TD]356[/TD]
[TD]75[/TD]
[TD]60.5[/TD]
[TD]14.5[/TD]
[/TR]
[/TABLE]
 
You only missed your total cals by like 220.. that's hardly anything if you think about it.. diet looks good bro.
 
Very solid i like it, meticulous and thought out :)
 
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.
 
kswiss said:
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.
Click to expand...

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.
 
masonmarin18 said:
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.
Click to expand...

Really informative post Mason, thanks bud : )

- Valdez
 
masonmarin18 said:
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.
Click to expand...

def helps man, gona start now and try to figure out some different meals. Thanks bro
 
kswiss said:
def helps man, gona start now and try to figure out some different meals. Thanks bro
Click to expand...

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.
 
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