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View Full Version : Diet Advice needed, completely reworking mine



NolanPower
11-04-2009, 09:29 AM
My current diet: (7g fish oil included throughout)

Meal 1:
Dry Miniwheats (1-1.5 servings)
Skim Milk (~15 ounces)
chicken breast (~5 oz)
50g protein, 70g carbs (8 fiber 35 sugar), 4g fat
Meal 2:
Chicken breast sandwich (~8oz chicken)
on 2 pieces of high fiber whole wheat bread
12 oz skim milk
70g protein, 46g carbs (18 sugar (milk) 10 fiber) 4g fat
Meal 3:
See meal 2

Meal 4:
3 Scoop real gains protein shake in 20oz skim milk
Nutritional Breakdown:
104g carbs (34g sugar (30 from milk)) 5 g fiber 6g fat 65g protein
Meal 5:
2 whole eggs
6 egg whites
1 slice american cheese
~1.5 servings Raisin bran
12 oz skim milk
18g fat 53g protein 80g carbs

Meal 6 (PWO):
See meal 4

Totals:
~373g protein - 1492 Calories
~450g carbs - 1800 calories
~50g fat - 450 calories
3740 Calories - 12% fat, 40% protein, 48% carbs

Would like the macros to look more like
In the range of 3740 - 4000 calories, 20% fat, 40% protein, 40% carbs

Here are some of my ideas:
Replace my two sandwiches, with two open sandwiches which eliminate a piece of bread and add peanut butter in place, lets say 1 serving of peanut butter each, this will cause an increase of 240 calories per day, with a decrease of 6g fiber, 12g total carbs, while increasing: Protein by 12g, fat by 30g. Meal 4 would turn into 1 serving peanut butter + 1 scoop whey protein + 16 oz skim milk + apple + banana. causing a drop in 15g protein, 40g carbs, and an increase of 12g fat

ReCalculation
370g protein - 1480
390g carbs - 1560
92gfat - 830
3870 Calories - 21.5% fat 38% protein 40.5% carb

This seems basically dead on, any other ideas, or does this look good?

Mercuryblade
11-04-2009, 12:24 PM
What about fruits and vegetables?