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frankm007
02-04-2004, 12:57 PM
this is my current maintenance diet... im working to fix it a bit, i found out that meal #2 is just too crazy! has wayyy too much carbs, fat, and an insane amount of sodium...any ideas to improve it? thanks

Meal Planner
Weight: 185lbs
Total calories: 3700 calories

30% protein (weight x 1.5): 277.5g, 1110 calories
40% carbs (weight x 2): 370g, 1480 calories
30% fat (weight x 0.67): 123.3g, 1110 calories

Meal #1 (8:30 AM)
1 multivitamin
1 1/4 cup dry oatmeal (375 cals, 7.5g fat, 12.5g pro, 67.5g carbs)
1 cup fat-free milk (90 cals, 0g fat, 8g pro, 13g carbs)
1 Tbsp udo's choice oil (135 cals, 14.5g fat, 0g pro, 0g carbs)
1 scoop optimum whey (110 cals, 2g fat, 22g pro, 2g carbs)
--------------------------------------------------------------
710 cals, 24g fat, 43.5g pro, 82.5g carbs

Meal #2 (12:00 PM)
2 slices brannola country oat whole grain bread (220 cals, 3g fat, 8g pro, 36g carbs)
4oz. starkist tuna creation (140 cals, 2g fat, 26g pro, 6g carbs)
1/3 cup walnuts (210 cals, 22g fat, 3g pro, 4g carbs)

1 cup fat-free milk (90 cals, 0g fat, 8g pro, 13g carbs)
1/2 cup dry oatmeal (150 cals, 3g fat, 5g pro, 27g carbs)
1 Tbsp fish oil (120 cals, 12g fat, 0g pro, 0g carbs)
--------------------------------------------------------------
930 cals, 42g fat, 50g pro, 86g carbs

Pre-Workout (2:45 PM)
1 1/2 scoops optimum whey (165 cals, 3g fat, 33g pro, 3g carbs)
1 tsp unsweeted koolaid
(half of 1/3 cup) supplement direct pure dextrose (146 cals, 0g fat, 0g pro, 37.5g carbs)
1 tsp glutamine (5g)
--------------------------------------------------------------
311 cals, 3g fat, 33g pro, 40.5g carbs

Train/Cardio (3:00 PM)

Post-Workout (4:00 PM)
2 scoops optimum whey (220 cals, 4g fat, 44g pro, 4g carbs)
1 tsp unsweeted koolaid
1/3 cup supplement direct pure dextrose (292 cals, 0g fat, 0g pro, 75g carbs)
1 tsp creatine (5g)
1 tsp glutamine (5g)
--------------------------------------------------------------
512 cals, 4g fat, 44g pro, 79g carbs

Meal #3 (6:00-6:30 PM)
(5.6oz. raw/4oz. cooked) cooking good chicken breast (140 cals, 1.5g fat, 32g pro, 0g carbs)
1 cup brown rice (216 cals, 2g fat, 5g pro, 46g carbs)
1/3 cup walnuts (210 cals, 22g fat, 3g pro, 4g carbs)
--------------------------------------------------------------
566 cals, 25.5g fat, 40g pro, 50g carbs

Meal #4 (9:30 PM)
(6oz. raw) steamed basa fillet (300 cals, 12g fat, 50g pro, 0g carbs)
1 cup vegetables (-carrots/corn) (approx. 90 calories, 0g fat, 3g pro, 18g carb)
1/2 cup brown rice (108 cals, 1g fat, 2.5g pro, 23g carbs)
--------------------------------------------------------------
578 cals, 22.2g fat, 55.5g pro, 41g carbs

TOTALS
Calories: 3607 (-93)
Protein: 266g (-11.5)
Carbs:*379g (+9)
Fat: 120.7g (-2.6)

geoffgarcia
02-04-2004, 01:53 PM
you seem to have gone to great lengths to make up that diet...
is that what you plan to eat every day?
Its been my experience that its easier to track your diet if your daily intake consists of 3 similar components
1 meal staple (such as chicken + brown rice) 3x per day
2 breakfast staple (oats+milk/yogurt/fruit) 1x per day
protein shake 3,4x per day
supplements as needed

I mean are you really gonna have steamed bass 7 nights a week for months on end?
planning a diet like this is hard....
you need to be able to adjust on the fly thats the key to a good diet (IMHO)

ps, you have an insanely high bmr if you maintain at 3700 calories at 190lbs...
how much/what do you take on days you exercise vs days you dont?

frankm007
02-04-2004, 02:04 PM
actually..ive been following this diet for 3 years :) eating the same things pretty much 80% of the time, i just look to improve it a lot... i tend to stick to staples like u say..