Some post a 3000 calorie diet

[Rynomxer147]

im having trouble gettin a 3000 calorie diet im trying to go 50% carb 30% protein and 20% fat but i always go over in protein and carbs and undershot the fat could someone with around a 3000 calorie diet give me an outline of theres id really appreciate it

[AWPinFLA]

im having trouble gettin a 3000 calorie diet im trying to go 50% carb 30% protein and 20% fat but i always go over in protein and carbs and undershot the fat could someone with around a 3000 calorie diet give me an outline of theres id really appreciate it

Why not track each meal's macros and tweak the next meal accordingly so that by the day's end you are at about the ratios you want. If you get to meal 5 and you are low on fat, have a meal with a higher fat content or whatever.

Be dynamic and think on yout feet.

[ripped_holla]

Agreed - 3000 cals is a lot of food! If I try I can get at least there on workout days but I struggle on non-workout days. And 3000 is my maintenance supposedly. I can't imagine hitting 3500, I'd be eating all damn day (I pretty much feel like I already do) and that'd be a ton of food.

By the way here's a thread I made with a diet at ~2900 cals: http://forum.bodybuilding.com/showthread.php?t=667729

[Pumping1ron]

Ok...here it is....

WAKE:
BCAA "1"
cal-10 / pro-3g / carb-0g / fat-0g / sat.fat-0g

MEAL 1:
Myoplex Shake "carbsense" - Skim Milk "1cup" - Oatmeal "1cup"
cal-545 / pro-47g / carb-72g / fat-9.5g / sat.fat-4g

MEAL 2:
Tuna - Wheat Bread "1slice" - Peanut Butter "2tbs"
cal-448 / pro-45g / carb-22.5g / fat-18.5g / sat.fat-3g

MEAL 3:
Tyson Chicken "1bag" - Apple "1" - Flax Seed Oil "1"
cal-327 / pro-49g / carb-20g / fat-5.25g / sat.fat-0g

MEAL 4:
Chicken Breast "2" - Boiled Eggs "5whites" - Lettuce "alot" - Flax Seed Oil "1"
cal-365 / pro-60g / carb-10g / fat-7g / sat.fat-3g

MEAL 5:
Tuna Creations "1bag" - Cottage Cheese "2% 1cup" - Flax Seed Oil "1"
cal-300 / pro-46g / carb-6g / fat-8.5g / sat.fat-1.5g

MEAL 6: "PREWORKOUT"
Myoplex Shake "lite" - Skim Milk "1cup"
cal-268 / pro-34.5g / carb-28.5g / fat-2g/ sat.fat-1g

TRAINING:
Protein Bar - LGlutamine - BCAA
cal-282 / pro-18g / carb-39g / fat-6g / sat.fat-3g

MEAL 7: "POSTWORKOUT"
Muscle Milk - Skim Milk "1cup" - Honey "1tbs" - Banana
cal-598 / pro-42g / carb-67g / fat-18g/ sat.fat-8g

REST:
LGlutamine "1" - BCAA "1"
cal-10 / pro-3g / carb-0g / fat-0g / sat.fat-0g

TOTAL MEALS:
cal-3028 / pro-343g / carb-265g / fat-75g/ sat.fat-23g

Now eat up...and enjoy..

[LiL_JaY]

add more carbs to your meals.
Meal 2 only contains 22.5g carbs
Meal 3 only contains 20gs
Meal 4 only 10gs?
Meal 5 only contains 6gs?

I would atleast boost it to 40 each meal so thats a extra 400 cals.

[Rynomxer147]

Thanks for the help guys heres what i came up with tell me what you think

Time of eating Foods Calories Protein Carbs Fat
Breakfast 1 1/2 Cup Oatmeal 450 15 81 9
7 A.M 1/2 Cup egg beaters 60 12 2 0
1 Slice fat free cheese 25 4 2 0
535 31 85 9

9 A.M 1 Cup oatmeal 300 10 54 6
1 Scoop protein powder 120 24 4 1
8 Ounces skim milk 90 9 13 0
510 43 71 7

10:30 A.M Bsn No-Xplode 36 0 9 0

Lunch Tech X mass shake 620 50 93 5
12 P.M

3 P.M pb& j sandwich 300 13 24 17
2 slices bread 80 5 18 1
2 Slices fat free cheese 50 8 4 0
430 26 46 18
*Every other monday have a cheater meal

Dinner 3 Tbsp pb sandwich 405 17 27 25
6 P.M 1 Cup mixed vegetables 80 4 16 0
485 21 43 25

8 P.M 1 Tub Cottage cheese 320 52 16 4
1 Cup mixed vegetables 80 4 16 0
400 56 32 4

Totals 3016 227 379 68
30.00% 50% 21%

[newgene]

I keep an eye on my ratio throughout the day with a simple pie chart in a spreadsheet. As I eat a meal, I log the amount and the chart changes. If I see one macronutrient lagging, I tweak that one. I basically use 3 foods to control each macronutrient. They are (but not limited to):

1.) Fat -- Natural Peanut Butter
2.) Carbs -- Oats
3.) Protein -- Tuna

You can use any one you want, but basically just pick a few foods that are mostly comprised of the macronutrient you are looking to control. From there, you can just tweak as you go.

[fmrazoroller]

well i go high school so i gotta find the most conveinent way of eating cause time is crucial....

8:00
serving of real gains - 610 cal

10:30
2 peices of wholewheat bread, 1 serving of natty peanut buttr - 450 cal

12:00
2 cups of oats - 600 cal

300
3 peices of wholewheat bread, 1 serving of natty peanut butter - 570 cal


thers 2230 cals by 3:00 PM....and it knocks out about all of the fat i need for the day and a good amount of carbs and protein

later on in the day ill have my postworkout of around 70 carbs and scoop of on's thats about 400 some cals
then ill have cup of oats and like 5 egg whites that about another 400 right ther. and then ill have 4 cups of skim milk before bed

that adds up to around 3390...and im honestly pretty hungry through the whole entire day...never really am full.

i also snack on fruits throughout the day, but i dont count ther calories

im bulking right now so if i see some sweets or dessert or a big burger ill eat it...so id say my cals are around 3750-4000 a day.