Tips on improving diet?

[Robertcw3rd]

Daily Macros:

640g of carbohydrates

250g of protein

34g of fat

Total Calories: 4,200. (Edited -- corrected error)

It's working, but the carbs seem a little high. It's also sort of high maintenance. I guess that's to be expected?

Sticky says not to list foods but I already gave macros.

The foods are 4 dry cups of jasmine rice, 2.5lbs of chicken breasts, a fruit smoothy, some vegetables and algal and fish oil supplements.

Going on the labels on the package, the rice is 180 calories per 1/4 cup dry, so 4 cups is 2,880 calories.

The chicken is 120 calories per 4oz. So that's 1,440 calories for 12 servings of 4oz for 2.5lbs total. All my fat comes from the chicken (has 3g per 4oz's) so there's no additional calories. The other fats I take come from pills of fish oil and algal oil supplements for omega 3's.


I find that I need low fat and low sugar diets to keep belly fat low. So I had to increase protein and carbs to the max to make up calories lost from eating little fat.

I lose weight pretty quickly if I skip meals sometimes. For instance I might only get 2 cups of rice and 1lb of chicken breast and that's it and then I lose muscle pretty fast. I basically lose half my calories. I guess this is to be expected?

[dylanstephens54]

Lol at eating 1kg of chicken 4 cups of rice a day learn to cook

[AdamWW]

Uh, that’s almost 4000 calories... not 2700


And, you’re not eating enough fat.

[cmacken]

180 calories per 1/4 cup of rice. So 180 x 8 = 1,440

Chicken is 120 calories per 4oz so 120 x 12 (2.5lbs) = 1,440.

Hmm, so that adds up to 2,880 actually. Not sure how I got 2,720 before. That's still under 3,000 though. I don't see how it's almost 4,000?

I can add in 6-8 oz of salmon into my diet for fats too. I have some pre sliced frozen servings that are fast to cook.

640g of carbohydrates = 2560 Calories

250g of protein = 1000 calories

34g of fat = 306 calories

2560+1000+306 = 3866 Calories, or, almost 4000

Also chicken and rice all day every day? Kill me

[Robertcw3rd]

Uh, that’s almost 4000 calories... not 2700


And, you’re not eating enough fat.

Yep, I made the mistake of counting only 2 cups of rice. 4 cups is 180 calories x 16 = 2,880.

So in reality my diet is 4,200 calories per day. Sounds about right. Fixed the original post with an edit.

[dylanstephens54]

You think 1 cup of rice is 720 cal? What the fk I'm so confused where you get these numbers from

You need to go back to the drawing board you are beyond confused

[Robertcw3rd]

You think 1 cup of rice is 720 cal? What the fk I'm so confused where you get these numbers from

You need to go back to the drawing board you are beyond confused

Says right on the package of my rice than 1/4cup dry is 180 calories.

I'm just reading the label. It's a Kirkland brand 25lb bag of jasmine rice from costco.

I'm not making this up.

[rhadam]

You think 1 cup of rice is 720 cal? What the fk I'm so confused where you get these numbers from

You need to go back to the drawing board you are beyond confused

You realize 1 cup pre cooked is different from 1 cup cooked... right?