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The Great
11-17-2005, 03:24 PM
Monday- Meal 1: 3 eggs (1 yoke, 2 whites), 100g oats, 1/2 cup of yogurt.
Meal 2: 1 can of tuna.
Meal 3: 2 6oz chicken breast, 1 bowl of Romain lettuce.

Tuesday- Meal 1: breakfast shake (1/2 cup yogurt, 1 scoop whey, 8oz milk)
Meal 2: 6oz chicken breast, cup mixed vegetables.
Meal 3: spinach & egg omelet (2 yokes, 4 whites, cup spinach).

Wednesday-Meal 1: 3 eggs (1 yoke, 2 whites), 100g oats,1/2 cup yogurt.
Meal 2: 1 can of tuna.
Meal 3: 2 6oz chicken breast, 1 bowl of Romain lettuce.

Thursday-Meal 1: breakfast shake (1/2 cup yogurt, 1 scoop whey, 8oz milk)
Meal 2: 6oz chicken breast, cup mixed vegetables.
Meal 3: spinach & egg omelet (2 yokes, 4 whites, cup spinach).

Friday-Meal 1: 3 eggs (1 yoke, 2 whites), 100g oats, 1/2 cup of yogurt.
Meal 2: 1 can of tuna.
Meal 3: 2 6oz chicken breast, 1 bowl of Romain lettuce.

Saturday-Meal 1: breakfast shake (1/2 cup yogurt, 1 scoop whey, 8oz Milk)
Meal 2: 6oz chicken breast, cup mixed vegetables.
Meal 3: spinach & egg omelet (2 yokes, 4 whites, cup spinach)

Sunday-Meal 1: 3 eggs (1 yoke, 2 whites), 100g oats, 1/2 cup of yogurt.
Meal 2: 1 can of tuna.
Meal 3: A meal of my choice.

*All number 1 & 3 meals should be served with milk. Accept Tues, Thurs, Sat meal 1.
*All chicken should have the fat cut out.
*Supplements/ Vitamins- B-Complex (1 a day), Multi Vitamin (2 a day)

My question to all of you is do you think I should eat 2 or 3 more small meals threw out the day? If so what would you suggest I eat? I work and have class everyday and don't have time to cook them, so they would have to be easy to carry and quick to eat.

Built
11-17-2005, 03:41 PM
Macros?

Maintenance calories?

Your LBM and % bodyfat?

smalls
11-17-2005, 04:13 PM
Uh, unless your an 11 year old girl with a very slow metabolism i would imagine you would lose copious amounts of muscle on a diet like that.

That looks like about 90g of protein per DAY. Not enough fats and not enough protein. Most likely not enough carbs either. I can't even imagine trying to actually put intensity into a workout on that diet.

The Great
11-17-2005, 06:36 PM
LBM: 177.65

Maintenance calories: 1,243.55

Body Fat: 17%

M, W, F Total Nutritional Value: 1,103.26 Calories, 163.21 Fat Calories, 18.13 Fat, 492.03 Cholesterol, 5.24 Saturated Fat, 830.93 Sodium, 64.08 Carbs, 32.97 Sugar, 5.76 Fiber, 161.80 Protein.

T, Th, F Total Nutritional Value: 841.33 Calories, 152.72 Fat Calories, 16.69 Fat, 603.93 Cholesterol, 6.14 Saturated Fat, 1051.46 Sodium, 53.52 Carbs, 33.65 Sugar, 6.30 Fiber, 116.01 Protein.

M, W, F meals are only 140.29 calories below maintenance and T, Th, S meals are 402.22 under maintenance. I will have to add some extra meals in there and make my Omelet and shake bigger.

Unreal
11-17-2005, 06:45 PM
Uhh, are you a 7 year old girl? How do you maintain on 1243 cals? Let me guess, you took that from some stupid online calculator. At LBM of 177lbs, which is about the same as me, I maintain around 3000-3100 cals a day. Cals, fat, protein, everything is too low. WAY WAY too low.

Built
11-17-2005, 07:03 PM
My LBM is 111 lbs and my maintenance cals are like 2000 a day.

Something HAS to be wrong here.

smalls
11-17-2005, 08:05 PM
How many calories have you been physically eating in the past when you where maintaining your weight. Or gaining weight or losing? Yes you will lose weight on that diet and then your LBM will be 160 instead of a 177. That's a very bad thing.

The Great
11-17-2005, 08:17 PM
I actually used a formula I found when I searched this site. http://www.wannabebigforums.com/showthread.php?t=45803&highlight=LMB

What formula do you use?

Unreal
11-17-2005, 08:18 PM
No formula. You record what you ate for a week or two, weigh yourself, see if it changed, and go from there.

smalls
11-17-2005, 09:47 PM
No formula. You record what you ate for a week or two, weigh yourself, see if it changed, and go from there.

Exactly. You have to find out what YOUR maintanence really is. I would guess at somewhere around 3000, but find out and then lower it around 500 cals. Track progress and adjust as necassary.

The Great
11-18-2005, 12:13 AM
Well thanks I will have to play around for a few weeks.

smalls
11-18-2005, 12:29 AM
K, get back to us when you have something else nailed down. I would search for built's posts, she's got some good info on dieting and how to set up the basics.