Hey guys,
I am 21 years old and used to be fat and out of shape in high school. i started running and working out and was down to like 165. I always felt fat though, and last year i stopped working out due to desk job and harder classes. I am ready to put the motivation back on. i am now about 20~% Bf, 185 pounds, 5'11 and have man boobs. I want to cut body fat and get stronger. I plan to run everyday, intervals and also lift 4 times per week. i know it all starts with diet so here it is. let me know what you think.
Cal/fat/carb/protein
8am
Whey - 140/1/2/30
frozen fruit - 140/0/36/0
juice - 90/0/20/0
flax seed - 35/3/1/2
fish oil - 9/1/0/0
Yogurt - 150/3/19/10
564/7/68/42
noon
2 slice bread - 200/4/32/6
chicken or turkey breast (4oz) - 120/1/1/25
carrots - 40/0/10/0
hummus - 70/6/4/2
430/10/26/36
4pm
Whey - 140/1/2/30
Peanut butter - 100/8/4/3
Jelly - 40/0/10/0
1 slice bread - 100/2/16/3
380/11/18/36
5-7pm
Workout
730
Whey - 140/1/2/30
frozen fruit - 140/0/36/0
juice - 90/0/20/0
370/1/58/30
8pm
2 eggs - 180/14/0/12
chicken breast 4oz - 120/1/1/25
bread - 100/2/16/3
Banana - 90/0/24/0
490/17/31/40
2234cals
46fat
201carbs
184protein
|
Thread: help with diet. macros included
-
06-23-2011, 05:13 PM #1
- Join Date: Feb 2008
- Location: Buffalo, New York, United States
- Age: 33
- Posts: 352
- Rep Power: 200
help with diet. macros included
-
06-23-2011, 05:14 PM #2
- Join Date: Sep 2010
- Location: New York, New York, United States
- Posts: 52,345
- Rep Power: 323442
Dietary fat is too low. Please see: http://forum.bodybuilding.com/showth...hp?p=436716771
You might also want to consider eating more whole foods and stopping the extensive use of whey protein supplements.
Lastly, you might want to read: http://forum.bodybuilding.com/showth...hp?t=133634471
-
06-23-2011, 05:17 PM #3
-
06-23-2011, 05:23 PM #4
-
-
06-23-2011, 05:25 PM #5
-
06-23-2011, 06:09 PM #6
- Join Date: Feb 2008
- Location: Buffalo, New York, United States
- Age: 33
- Posts: 352
- Rep Power: 200
after reading this is what i came up with: any changes are helpful. i realize I am low on fats, and high on carbs but i dont know what i can switch.
2590 maintain
2210 to lose
1786 bmr
148 protein - 592
83 fat - 747 cal
217 carbs - 871 cal
Cal/fat/carb/protein
8am
oatmeal squares - 210/3/44/6
milk - 90/0/12/8
banana - 90/0/24/1
yogurt - 150/3/19/10
540/6/99/25
noon
2 slice bread - 200/4/32/6
chicken or turkey breast (4oz) - 120/1/1/25
carrots - 40/0/10/0
hummus - 70/6/4/2
almonds - 100/9/1/4
530/20/27/40
4pm
chicken or turkey breast (4oz) - 120/1/1/25
Peanut butter - 100/8/4/3
Jelly - 40/0/10/0
1 slice bread - 100/2/16/3
360/11/31/31
5-7pm
Workout
730
Whey - 140/1/2/30
frozen fruit - 140/0/36/0
juice - 90/0/20/0
370/1/58/30
8pm
2 eggs - 120/14/0/12
turkey breast 2oz - 60/1/1/12
cheese - 90/8/1/3
Bread - 100/2/16/3
430/25/18/30
2230 cals
63 fat
233carbs
156 protein
-
06-23-2011, 06:43 PM #7
-
06-23-2011, 06:47 PM #8
Similar Threads
-
Need someone to help critique my diet (Macros included)
By GING3R in forum NutritionReplies: 2Last Post: 06-16-2011, 09:41 PM -
Need help with overview of diet (macros included)
By District in forum NutritionReplies: 5Last Post: 04-09-2011, 05:38 PM -
Help with diet and my macros
By wontonshawn in forum Teen BodybuildingReplies: 2Last Post: 03-20-2011, 02:14 PM -
help with the diet, macros included
By xsizo in forum KetoReplies: 2Last Post: 02-20-2011, 07:43 PM -
Help with diet
By BigMatt in forum Losing FatReplies: 2Last Post: 12-05-2001, 01:43 AM
Bookmarks