im about your size im down 270 thanks guys for replying so 400 grams that is crazy still wow.
Ok, I’m not sure why I am doing this as you obviously haven’t done your own homework but 400g is not crazy. It’s not even that hard if you’re eating like you should be on gear. Here is a case in point. The meal here is roasted chicken breast with brown rice and broccoli. This is one meal out of four that I am using but you should be having six. I am going to round here for convince since I will be using data from
www.nutritiondata.com and they tend to report everything in grams and I usually use ounces. Please, please go look at that site.
One large roasted chicken breast, 8oz or about 225grams worth
Protein ~70 grams
Fat ~ 8 grams
Carbohydrates ~0 grams
Calories ~ 375
One cup of brown rice cooked. (~ 7oz) or 200grams worth
Protein ~5 grams
Fat~<1 grams
Carbohydrates ~ 46 grams
Calories ~ 220
One cup of chopped broccoli, about 6 to 7oz or 180 grams
Protein ~8 grams
Fat ~ <1 grams
Carbohydrates ~10 grams
Calories ~ 50
One glass of 2% milk 12oz or 340 grams worth
Protein ~12 grams
Fat ~ 8 grams
Carbohydrates ~17 grams
Calories ~ 183
Two large pats of butter.20grams (this is more realistic to what people use)
Protein ~1 gram
Fat ~ 16 grams
Carbohydrates ~0 grams
Calories ~ 144
Total calories for meal is 972 calories
Total proteins are 96 gram or 384 calories, 39.4% by calories.
Total fats are 32 grams or 288 calories, 29.6% by calories
Total carbohydrates are 73 grams or 292 calories or 30% by calories.
There is a small rounding error of about 10 calories if you care
Notice how a well balanced meal falls nicely in that 40/30/30 ratio that everyone talks about. Also notice that replacing non-fat butter replacement and non-fat milk would reduce the fat by some 18 grams, or 160 calories.
And as you can clearly see the meal includes 96 grams of protein. To do this with 6 meals just scale it down. This really isn’t hard.