loki

stat: 5' 10", 170lbs, approx 12% bf

this is what i'm following:

18 * 170 = 3060 calories
P/F/C = 40/40/20

1224 cals from protein
1224 cals from carbs
612 cals from fat

306 grams protein
306 grams carbs
68 grams fat

and this is what i'm eating, minus 3 cups of random veggies throughout the day and gallon+ water a day. also, the meals change a little through the week but the p/c/f amounts are pretty much the same:

meal 1 protein/carbs/fats/calories
2 scoops whey 40/8/4/240
1/2 cup oats 5/27/3/150
1 tbl spoon whipping cream 0/1/5/45
1 tbl spoon nat pb 4/3/8/95

meal 2
4 oz chicken 22/0/1/110
1/4 cup brown rice 3/37/2/170
1/2 can beans 11/28/2/193

workout

meal 3
2 scoops whey 40/8/4/240
3/4 cup oats 8/41/5/300

meal 4
2 can tuna 64/0/3/300
1/2 can beans 11/28/2/193
1/4 cup brown rice 3/37/2/170

meal 5
6 oz turkey breast 36/3/5/210
2 slices whole grain bread 6/22/2/100
1/2 cup nat apple sauce 0/14/0/50

meal 6
2 scoops whey 40/8/4/240
3/4 cup oats 8/41/5/300
1 tbl spoon whipping cream 0/1/5/45
1 tbl spoon nat pb 4/3/8/95

actual total:
1220 cals from protein
1240 cals from carbs
630 cals from fat

305 grams protein
310 grams carbs
70 fat

total calories: 2946

btw, i haven't been using supplements or efa's as i'd like to keep things pretty basic and i'm not competing for anything. i'd just like to be about 180lbs or so at 12-14% bf. am i planning this out right? i've only organized one diet plan and want to make sure i'm not taking in too much or too little in any area of the p/f/c.

P-funk

I think it looks good provided that amount of cals is hypocalric for you.

In meal 5 I would drop the apple sauce though. To sugary and not enough, if there is even any, fiber. How about a whole apple instead?

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Cardinal

Pfunk- you mean hypercaloric not hypo, right?

Edit: For some crazy reason I didn't look at whose diet I was critiquing, throwing in random advice to someone who knows darn well the use of creatine, multi + fish oil.

I still don't see the harm in running a low dose fish oil nonetheless. Something simple like 1-2 g epa/dha for general health benefits.

Macros and diet overall looks fine

loki

hah. ok, i've finished up the last of the applesauce. just figured it was easier to get the nutritional info off the jar for right now. i have many many green apples in case i get the munchies, though. replace with apples. ok, that was easy.

well, i do have fish oil, it's just so...odd tasting. espeicially with any of my meals cept the tuna i guess. i think i can handle 1-2 tbl spoons a day though if there's benefits to it. but how do i calculate the fat oil into my total fat? do i just add it at some part of the day like a supplement or should i figure it into my overall fat intake for this meal plan?

Cardinal

With the fish oil, consider it just like any other food. Add the calories and fat grams to your daily totals and figure it as a part of your diet.

Get capsules to avoid the funky taste. Buy online or check somewhere like sams costco etc.