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  1. #301
    LIVING determined4000's Avatar
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    Originally Posted by Kurtdressler View Post
    I weigh 181lbs unknown body fat. Just started to clean up my diet this year and really focus on losing body fat and cutting up.

    I have a 4 day split and do HIT 3x a week and 1 or 2 2.5+ mile runs a week.

    I eat extremely clean, fish, whole wheat, brown rice, veggies, chicken. My intake for the day usually looks something like this:

    Calories 1400-1600
    Protien - 170-200g
    Carbs - 90-120g
    Fat - 16g

    Been doing a lot of reading, wondering about increasing my calorie intake, and also fats a bit? I don't feel sluggish or anything like some people have said when eating around this many calories but I want to do what is nutritionally best for my body and goals.
    at
    Thanks in advance for any advice.
    your fat is far too low
    should be .4g/lb as a min and your calories are far too low for someone your size
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  2. #302
    Registered User gstp13's Avatar
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    How is my diet and my work out

    Im 16 years old i work out 4 days a week in the gym and 1 day running, every day i walk from my house to school and from school to my house.
    my work out is based in 3 sets of 8-12 repetitions
    mondays i work out back and bicep-bench press,incline bench press,single arm bench press, fly chest flys,chest press machine, tricep extension machine,tricep pulldown, tricep pushdown.
    tuesdays chest and triceps-seated row,lat puldown,shoulder press,single arm row, pullups/chinups, dead lift, lateral dumbell raisem bicep preachercurl
    wendsday leg day leg press machine,squats,lunges,leg extension,leg curl,calf press,single leg
    thursday abdomen and intense cardio
    everyday i warmp up for 10 minutes and i close with a 30-40 cardio excercise
    im about 5 ft 10 and i weight 156 pounds,
    ive lost more than 40 pounds my goal is to still lose more weight and get toned.
    Im having M power at morining and befor working out, promasil protein after working out
    I usually have cereal(cherios) with milk for breakfast 8 20 am
    In school first break i have a protein bar (2 to 1 white crispy crunch) a fruit and water 10 30
    and in the second break i have a sandwich 12
    at dienner i usually have 1 piece of proteine (meat,chicken,turkey,etc) and salad some vegies(mushrooms,pepers,etc) and water sometimes a few carbs like potatoes or something like that
    i only drink water
    i just wanted to see how do you see my work out plan and diet and tell me what do you think about it is it good or bad what else should i do what i shouldnt do thanks.

  3. #303
    Registered User youssef15's Avatar
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    am 15 about 150 lbs am 13% bodyfat i want to reach about 10 to 8% bodyfat ...here is my diet
    2000 calories
    170 grams of carbs
    170 grams of protein
    70 grams of fat

    I think that with that diet i have about 300 to 500 defict ...so please critique it !

  4. #304
    LIVING determined4000's Avatar
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    Originally Posted by youssef15 View Post
    am 15 about 150 lbs am 13% bodyfat i want to reach about 10 to 8% bodyfat ...here is my diet
    2000 calories
    170 grams of carbs
    170 grams of protein
    70 grams of fat

    I think that with that diet i have about 300 to 500 defict ...so please critique it !
    you are 15!
    DO NOT CUT!
    Eat and grow and take advantage of your metabolic advantage while you can
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  5. #305
    Registered User soissons's Avatar
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    Trying to bulk. 138 lbs, BF under 10%

    How much fat do I need daily and what should I eat to get it (olive oil, linseed oil (for omega3), what else?)?
    Some articles on this could also be very helpful

  6. #306
    LIVING determined4000's Avatar
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    Originally Posted by soissons View Post
    Trying to bulk. 138 lbs, BF under 10%

    How much fat do I need daily and what should I eat to get it (olive oil, linseed oil (for omega3), what else?)?
    Some articles on this could also be very helpful
    65+g of fat
    for omega 3, get fish oil for the epa/dha content (linseed is ala)
    linseed, flax and other omega 3 is still good, but get the fish oil first
    olive oil, avocado, nuts, nut butters, coconut, pal kernel oil, eggs, fatty fish

    avoid trans fat:hydrogenated oils, mono/diglycerides
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  7. #307
    Brandon bareroidz's Avatar
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    Cutting Macros 5'10 173lbs : 50 % protein (200g)/ 25% fat(60g)/ 25% carbs (125g) / 2000 calorie limit

    Another question i have is what kind of different foods should i try? Im eating chicken breast, eggs, tuna, protein shakes, peanut butter, wheat bread, full fat mayo, and pretty much loading it up with spicy things (I.e - hot sauce, pepper seeds, pepper, ect.) I know this will get boring before i reach my sub 10%bf, and Im trying to find new ways to expand my selections and know what i can and cannot buy for my diet.

  8. #308
    LIVING determined4000's Avatar
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    Originally Posted by bareroidz View Post
    Cutting Macros 5'10 173lbs : 50 % protein (200g)/ 25% fat(60g)/ 25% carbs (125g) / 2000 calorie limit

    Another question i have is what kind of different foods should i try? Im eating chicken breast, eggs, tuna, protein shakes, peanut butter, wheat bread, full fat mayo, and pretty much loading it up with spicy things (I.e - hot sauce, pepper seeds, pepper, ect.) I know this will get boring before i reach my sub 10%bf, and Im trying to find new ways to expand my selections and know what i can and cannot buy for my diet.
    stop using %s
    for foods-veggies, fruit, beans, cheeses, low fat cheese (high protein), cottage cheese, pancakes, waffles, frenchtoast, salads, low carb wraps/tortillas, omelets, protein pancakes, spaghetti squash, pumpkins, nuts
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  9. #309
    Registered User cuffylad's Avatar
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    Hi, please can you review the details of my cut diet below: I am wanting to get down to around 230lbs (103.4kg) in around 4months, this equates to around 6.25lbs per month which should be very achievable?

    Gender: Male
    Age: 36
    Height : 6ft 1inch (185.4cm)
    Weight: 255lbs (115.66kg)
    Activity: Lightly Active
    Body Fat: 30% (estimated)

    Calculations:

    BMR (9.99x115.66)+(6.25x185.4)-(4.92x36)+5 = 2142.07 x 1.3 (Lightly active) = 2785kcal

    -20% = 2227kcal per day

    Macros:

    Protien : 255lbs x 0.8 = 204g
    Fat : 255lbs x 0.4 = 102g
    Carbs: (204x4)+(102x9)-1734 = 493/4 = 123g

  10. #310
    Registered User popofoso's Avatar
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    Originally Posted by cuffylad View Post
    Hi, please can you review the details of my cut diet below: I am wanting to get down to around 230lbs (103.4kg) in around 4months, this equates to around 6.25lbs per month which should be very achievable?

    Gender: Male
    Age: 36
    Height : 6ft 1inch (185.4cm)
    Weight: 255lbs (115.66kg)
    Activity: Lightly Active
    Body Fat: 30% (estimated)

    Calculations:

    BMR (9.99x115.66)+(6.25x185.4)-(4.92x36)+5 = 2142.07 x 1.3 (Lightly active) = 2785kcal

    -20% = 2227kcal per day

    Macros:

    Protien : 255lbs x 0.8 = 204g
    Fat : 255lbs x 0.4 = 102g
    Carbs: (204x4)+(102x9)-1734 = 493/4 = 123g
    calorie deficit coupled with high intensity cardio and you will see good results fast, as long as you are eating healthy. try getting your hands on a couple of the p90x or insanity cardio workouts, youll burn on avg 300-400 cals a workout if you push through it. only about 40-45 minutes and can do them anywhere, no equipment required. you can find them online if you look hard enough. some of the guru's can critique me on this but im pretty sure a lb of fat is about 3500cals to burn.
    patience and small steps

  11. #311
    Registered User hungryeyes's Avatar
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    hi there, looking for a bit of help. i am currently consuming 2500 cals a day i do three full body workouts per week and have a very active job so based on my starting stats 238lb i am now down to around 206 @ 5ft10 and 24 years of age. weight loss is my priority then once i am down to my desired body fat i am going to slowly increase my cals and start building some LBM.
    what i am basically asking is have i got this right ?
    2500kcals
    C-45%/1125 CALORIES FROM CARBS GIVING ME 281G
    P-30%/750 CALORIES FROM PROTEIN GIVING ME 187.5G
    F-25%/625 CALORIES FROM FAT GIVING ME 69.5G
    i dont know my body fat percentage i think about 35% i have photos on my profile and i know realistically my kals are to low but fat loss is my main goal then once i get down i will get a calliper test to determine my true LBM then use macro's to bulk properly i am just trying to understand them a bit more.
    i have read the stickies but i am still a bit confused.
    thanks in advance guys and girls
    august 2011 after my holidays i sat at 252lb then started all pro beginners sep 2011 @ 238lbs still going strong on 21/02/2012 down to 206lb AND PLENTY MORE TO LOSE !!! ;)

  12. #312
    LIVING determined4000's Avatar
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    Originally Posted by hungryeyes View Post
    hi there, looking for a bit of help. i am currently consuming 2500 cals a day i do three full body workouts per week and have a very active job so based on my starting stats 238lb i am now down to around 206 @ 5ft10 and 24 years of age. weight loss is my priority then once i am down to my desired body fat i am going to slowly increase my cals and start building some LBM.
    what i am basically asking is have i got this right ?
    2500kcals
    C-45%/1125 CALORIES FROM CARBS GIVING ME 281G
    P-30%/750 CALORIES FROM PROTEIN GIVING ME 187.5G
    F-25%/625 CALORIES FROM FAT GIVING ME 69.5G
    i dont know my body fat percentage i think about 35% i have photos on my profile and i know realistically my kals are to low but fat loss is my main goal then once i get down i will get a calliper test to determine my true LBM then use macro's to bulk properly i am just trying to understand them a bit more.
    i have read the stickies but i am still a bit confused.
    thanks in advance guys and girls
    dont base your macros on %
    get 1g/lb in protein and .4g/lb in fat for minimums and then fill in the rest how you like
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  13. #313
    Registered User hungryeyes's Avatar
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    Originally Posted by determined4000 View Post
    dont base your macros on %
    get 1g/lb in protein and .4g/lb in fat for minimums and then fill in the rest how you like
    Is that based on body weight or LBM ? thanks for the reply
    august 2011 after my holidays i sat at 252lb then started all pro beginners sep 2011 @ 238lbs still going strong on 21/02/2012 down to 206lb AND PLENTY MORE TO LOSE !!! ;)

  14. #314
    Registered User nicrob112's Avatar
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    Hey guys just need some advice on my diet,

    been cutting for 6 weeks now and started at 89kgs and am currently at 82.7kgs (aiming to get to around 80kg before i get a BF % test to see how the process is going)

    I use my fitness pay to track calories and on average it looks something like this:

    1720 net calories a day:

    173 grams of protein, 54 grams of fat, 175 grams of carbs....

    eating a lot of chicken, avocado, oats, steak all the usual foods just want some advice on the macros and the calories and also if there is anything else I can do to step up my last 2-3 weeks of cutting....


    thanks heaps in advance guys

  15. #315
    Registered User FlyingSloth's Avatar
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    Hi,

    Just looking for an outside look of my macro calculations before I give this a go. I know that it is best to see if a plan is working for you by testing it; I plan on doing so. Before I did that I wanted to make sure there were no outliers in my calculations.

    23 yrs
    6'1
    201 lb (My current goal is to get back to 185 lb)
    Moderately active (3-5 workouts/week)

    Calories= 2353 (this is at a 20% deficit)
    Protein= 201g
    Carbs=185g
    Fats=90g

    Thanks for your help,

    -Sloth
    "Knowledge will give you power, but character respect." -Bruce Lee

    Learning VALUE will put you well above those that have none.

  16. #316
    LIVING determined4000's Avatar
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    Originally Posted by FlyingSloth View Post
    Hi,

    Just looking for an outside look of my macro calculations before I give this a go. I know that it is best to see if a plan is working for you by testing it; I plan on doing so. Before I did that I wanted to make sure there were no outliers in my calculations.

    23 yrs
    6'1
    201 lb (My current goal is to get back to 185 lb)
    Moderately active (3-5 workouts/week)

    Calories= 2353 (this is at a 20% deficit)
    Protein= 201g
    Carbs=185g
    Fats=90g

    Thanks for your help,

    -Sloth
    looks fine
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  17. #317
    Registered User aurex's Avatar
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    Hello I am new to this forum.

    I am 5 foot 11 and currently I hover at around 155~158 lb and my goal is to get to 165.

    Breakfast: Vector cereal with milk, peanut butter banana sandwich

    I work out in the morning

    Post workout: whey protein shake

    About 2 hours after I work out I eat Lunch: Rice, chicken breast, veggies

    Pre dinner snack: trailmix bar/fruits

    dinner: a lot of food different everyday

    after dinner: protein shake

    I work out 4 days a week. I can't change my schedule to workout at any other time. I find that some days (especially back to back days) I have no energy. Plz help me

  18. #318
    LIVING determined4000's Avatar
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    Originally Posted by aurex View Post
    Hello I am new to this forum.

    I am 5 foot 11 and currently I hover at around 155~158 lb and my goal is to get to 165.

    Breakfast: Vector cereal with milk, peanut butter banana sandwich

    I work out in the morning

    Post workout: whey protein shake

    About 2 hours after I work out I eat Lunch: Rice, chicken breast, veggies

    Pre dinner snack: trailmix bar/fruits

    dinner: a lot of food different everyday

    after dinner: protein shake

    I work out 4 days a week. I can't change my schedule to workout at any other time. I find that some days (especially back to back days) I have no energy. Plz help me
    Low energy and you want to gain weight?--> eat more
    simple
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  19. #319
    Registered User Mak1n's Avatar
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    Hey guys! I'm 23 y.o. My weigh is 79 kg. and heigh is 1.76 meter. My goal is low bodyfat AND muscle.

    Check out my typical day diet please.

    Breakfast (7:00):
    1 scoop protein powder with water
    50g Oatmeal with Walnuts (10g) and Cashews (10g).
    2 eggs
    Multivitamin
    Fish oil 1g

    Snack (9:00, in car):
    1 scoop protein powder with whole milk (200ml)

    Lunch 1 (11:30):
    Chicken breast (135g) with brown rice (25g)
    Fish oil 1g

    Snack (12:30)
    Cashews (15g)
    Walnuts (15g)

    Lunch 2: (13:30)
    Chicken breast (135g) with brown rice (25g)

    Lunch 3: (16:30)
    Chicken breast (135g) with brown rice (25g)
    Fish oil 1g

    Snack (17:30):
    Cashews (10g)
    Walnuts (10g)

    Diner (18:30, in car)
    Cottage Cheese Whole (150g)
    Cashews (5g)
    Walnuts (5g)
    Blueberry (10g)

    Post-workout (22:00):
    1.5 scoop of protein powder with water.

    In total I have:
    2300 Calories
    Protein: 223g
    Fats: 100g
    Carbs: 117g


    What do you think?

  20. #320
    LIVING determined4000's Avatar
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    Originally Posted by Mak1n View Post
    Hey guys! I'm 23 y.o. My weigh is 79 kg. and heigh is 1.76 meter. My goal is low bodyfat AND muscle.

    Check out my typical day diet please.

    Breakfast (7:00):
    1 scoop protein powder with water
    50g Oatmeal with Walnuts (10g) and Cashews (10g).
    2 eggs
    Multivitamin
    Fish oil 1g

    Snack (9:00, in car):
    1 scoop protein powder with whole milk (200ml)

    Lunch 1 (11:30):
    Chicken breast (135g) with brown rice (25g)
    Fish oil 1g

    Snack (12:30)
    Cashews (15g)
    Walnuts (15g)

    Lunch 2: (13:30)
    Chicken breast (135g) with brown rice (25g)

    Lunch 3: (16:30)
    Chicken breast (135g) with brown rice (25g)
    Fish oil 1g

    Snack (17:30):
    Cashews (10g)
    Walnuts (10g)

    Diner (18:30, in car)
    Cottage Cheese Whole (150g)
    Cashews (5g)
    Walnuts (5g)
    Blueberry (10g)

    Post-workout (22:00):
    1.5 scoop of protein powder with water.

    In total I have:
    2300 Calories
    Protein: 223g
    Fats: 100g
    Carbs: 117g


    What do you think?
    I like to call them vegetables
    variety? All you eat is rice for carbs?--> more fruit, potato, oats, veggies, pumpkin, dairy, cereal, beans
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  21. #321
    Registered User Kekoo's Avatar
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    Hello there . My goal is to cut down like 10 kgs in 3 months . How i calculated my maintenance is 2800-3000 cals ... I just made a diet following the Emma-Leigh* sticky tread in the Nutrition sector . My diet is like 2300-2500 cals 220g of protein , 70g of fat and 50g of carbs . I didnt calculated the vegetables and the fruits . So how it looks ? I never been cutting and i need suggestions from people with experiance . I change the order of the meals every 2 weeks becouse i am changing the shifts ( i think that's not a prob ) . I should be loosing like 3.5kgs a month , like 1 kg per week . Thanks

  22. #322
    Registered User Mak1n's Avatar
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    I didnt calculated the vegetables and the fruits
    You didn't calculated fruits? With all those sugars in fruits you can totally outeat all your cutting and stuff...

  23. #323
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    Originally Posted by Mak1n View Post
    You didn't calculated fruits? With all those sugars in fruits you can totally outeat all your cutting and stuff...
    I eat like 2-3 oranges and 2-3 apples a day ... I avoid eatting bananas . Is that too much ?

  24. #324
    Registered User Harry815's Avatar
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    What is FFGY? I see people mention it in their meals.

  25. #325
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    Originally Posted by Kekoo View Post
    I eat like 2-3 oranges and 2-3 apples a day ... I avoid eatting bananas . Is that too much ?
    Why would you avoid bananas?
    Fruit is too much if it causes you to exceed your calorie allotment
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  26. #326
    LIVING determined4000's Avatar
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    Originally Posted by Harry815 View Post
    What is FFGY? I see people mention it in their meals.
    Fat free greek yogurt
    less sugar,carbs and additives than regular, more protein more $$
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  27. #327
    Registered User Maxximus98's Avatar
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    Hi Guys and Gals. I am a 33 year old male. I weight 220 lbs. with 15% body fat. I am 6'0" and have a very physical job and train 3-4 times a week. I have figured my macros as:

    3000 total calories a day
    233 grams protein/day
    187 grams fat/day
    96 grams carbs a day
    I am hoping this is correct and would appreciate any critique!
    My brain hurts from math!

  28. #328
    LIVING determined4000's Avatar
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    Originally Posted by Maxximus98 View Post
    Hi Guys and Gals. I am a 33 year old male. I weight 220 lbs. with 15% body fat. I am 6'0" and have a very physical job and train 3-4 times a week. I have figured my macros as:

    3000 total calories a day
    233 grams protein/day
    187 grams fat/day
    96 grams carbs a day
    I am hoping this is correct and would appreciate any critique!
    My brain hurts from math!
    its fine but you dont need nearly that much fat
    110g would suffice
    Founder of MMDELAD
    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Does Not Count Macros Crew

    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

    my day:http://forum.bodybuilding.com/showthread.php?t=156294333

    Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  29. #329
    Registered User JazzyJess's Avatar
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    Originally Posted by determined4000 View Post
    Why are you tossing the yolks?
    The Yolk has fat in it. The whites of the egg dont. But they both have protien. (My spelling sucks, so I dunno if I spely Protien right.)

  30. #330
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    Hi!

    I want to get ripped:

    Gender: Male
    Age: 18
    Height: 168 cm
    Weight: 150 lbs
    Body Fat: 15%(guessed)

    Here's my calculations:

    *1.6 - Moderately active - Workout 5 time/week.

    BMR = [9.99 x 68] + [6.25 x 168] - [4.92 x 18] + 5
    BMR = 679.32 + 1050 - 88.56 + 5
    BMR = 1645.76 x 1.6*
    BMR = [2633.216]

    Protein: 150 x 1 = [150g]

    Carbohydrates : (150 x 4) + (60 x 9) - 2633.216 = 1493.216/4 = [373.04g] - Please tell me if my carbs. calculation is correct.

    Fats: 150 x 0.4 = [60g]

    Here's my shocking meal plan - CC please.

    Meal 1 - 2 Egg Omelet + 1/2 cup Rice + milk
    Meal 2 - Ham + Cheese Sandwich
    Meal 3 - Ham + Cheese Sandwich
    Meal 4 - 1 Apple
    Meal 5 - Whey + 1 Banana
    Meal 6 - Tuna in sunflower oil + 1/2 cup rice + 1 Banana
    Last edited by RepTillFailure; 03-09-2012 at 01:22 PM.

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