I figured out my macros from the sticky and this is the diet I have come up with. If anyone sees anything wrong with it or sees something i can improve on that would be awesome. Thank you
Weight: 210lbs (95kg)
Height: 6’1” (185cm)
BMR (Basal Metabolic Rate): 945.05 + 1156.25 – 93.48 – 161 = 1846.82
TEE (Total Energy Expenditure): 2770.23 Calories
Re-Calculated TEE (For Weight Loss): 2216.184 Calories
Protein: 1.15g x 210lbs = 241.5g
Fats: 0.60g x 210lbs = 126g
Carbs: Carb Calories: 2216.184 – 966 + 513 = 1763.184 Calories
Carbs: 1763.184 / 4 = 440.796g
Typical Day
***Wake up**
Rapid-Cuts Pills
Fish-Oil Pill
***Wait 30 Mins***
---Breakfast---
1 Piece Whole Wheat Toast: 90 Calories, 1g Fat, 4g Protein, 20g Carbs
2 tbsp Peanut Butter: 169 calories, 11g Fat, 10g Protein, 8g Carbs
Oatmeal: 120 Calories, 1.5g Fat, 10g Protein, 22g Carbs
379 Calories, 13.5g Fat, 24g Protein, 50g Carbs
---Lunch---
2 Piece Whole Wheat Toast: 180 Calories, 2g Fat, 8g Protein, 40g Carbs
Tuna: 60 calories, 0.5g Fat, 15g Protein, 0g Carbs
240 Calories, 2.5g Fat, 23g Protein, 40g Carbs
---Snack---
Avocado: 240 Calories, 22g Fat, 3g Protein, 12.8g Carbs
240 Calories, 22g Fat, 3g Protein, 12.8g Carbs
*******WORK-OUT*******
---Post Workout---
1% Milk: 110 Calories, 2.5g Fat, 9g Protein, 13g Carbs
Protein Whey: 280 Calories, 4g Fat, 50g Protein, 10g Carbs
Banana: 105 Calories, 0g Fat, 1g Protein, 27g Carbs
Almonds: 170 Calories, 15g Fat, 6g Protein, 5g Carbs
525 Calories, 19.5g Fat, 41g Protein, 50g Carbs
---Dinner---
Chicken Breast: 240 Calories, 3g Fat, 52g Protein, 0g Carbs
Lettuce: 10 Calories, 0g Fat, 0g Protein, 0g Carbs
Extra Virgin Olive Oil: 60 Calories, 7g Fat, 0g Protein, 0g Carbs
Baked Sweet Potato: 156 Calories, 0g Fat, 3g Protein, 37g Carbs
466 Calories, 10g Fat, 55g Protein, 37g Carbs
---Snack---
Cottage Cheese: 90 Calories, 2.5g Fat, 13g Protein, 5g Carbs
Apple: 80 Calories, 0.5g Fat, 0.3g Protein, 21g Carbs
170 Calories, 3g Fat, 13.3g Protein, 26g Carbs
Total: 2,160 Calories, 127.8g Fat, 184.3g Protein, 215.8g Carbs
***Drink at least 12 cups of Water***
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Thread: Help With Diet Please
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02-21-2011, 09:10 PM #1
Help With Diet Please
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02-21-2011, 09:45 PM #2
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02-21-2011, 10:15 PM #3
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02-21-2011, 10:24 PM #4
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02-22-2011, 08:40 AM #5
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02-22-2011, 08:44 AM #6
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02-22-2011, 04:59 PM #7
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02-22-2011, 06:16 PM #8
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02-22-2011, 08:54 PM #9
His additions are wrong in other parts too.... i.e.
---Post Workout---
1% Milk: 110 Calories, 2.5g Fat, 9g Protein, 13g Carbs
Protein Whey: 280 Calories, 4g Fat, 50g Protein, 10g Carbs
Banana: 105 Calories, 0g Fat, 1g Protein, 27g Carbs
Almonds: 170 Calories, 15g Fat, 6g Protein, 5g Carbs
525 Calories, 19.5g Fat, 41g Protein, 50g CarbsYes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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