Sooo I am training in the mornings now and now trying a real diet plan using fit day, but I am having a hard time finding nutrient facts that might be accurate... so I figure I would lay out my eating schedule here and see what everyone has to say about the schedule and the macro breakdown for each.
7:00 AM 1/2 Muscle Milk Shake + 2 Cups 2% Milk ( Full Shake has this -> 1248 Cal, 28g Fat, 176g Carbs, 73g Protein) 624 Cal
9:00 AM 1/2 Muscle Milk Shake + Cups 2% Milk -> 624 Cal
11:00 AM 1/2 Cup Rice (103 Cal, 1g Fat, 22g Carbs, 4g Protein), 200g Meat (Chicken, Cooked on George Foreman w/ no Extras: 347 Cal, 8g Fat, 0 Carbs, 65g Protein), 2 Cups of Veggies (Baby Carrots, 136 Cal, 33g Carbs, 3g Protein) -> 586 Cal
1:00 PM 1/2 Cup Rice (103 Cal, 1g Fat, 22g Carbs, 4g Protein), 200g Meat (Chicken, Cooked on George Foreman w/ no Extras: 347 Cal, 8g Fat, 0 Carbs, 65g Protein) - 450 Cal
3:00 PM 1 Cup Roasted Peanuts (848 Cal, 72g Fat, 28g Carbs, 38g Protein) -> 848 Cal
5:00 PM 3 Scoops of ON Whey Double Chocolate Protein Powder(360 Cal, 3g Fat, 9g Carbs, 72g Protein) w/ 1 Cup 2% Milk ( 129 Cal, 5g Fat, 12g Carbs, 9g Protein) -> 489 Cal
For a Total of( From Fitday, and a little fooling around... help me here if I am wrong): 3621 Calories, 333g Protein, 125g Fat, and 280g Carbs.
Is that accurate Calories and macro break down for what I consumed in a day? I just need some information here... The big shake in the morning for the first 2 meals is best for me because Its right before work and I really like my sleep... so getting up any earlier for a real breakfast isnt going to happen. Seems my fat intake is a little low... Any help would be greatly appreciated.