Thread: Please check this out.

I think I have this down packed now. I have not been this anal about counting calories and such and when I did some figuring I have only been consuming about 1600 calories for the past few months. My percentages are coming up 50/30/19. Here are my stats 6 foot 1 173lbs 11.5%bf.

Meal 1 8am 1 scoop protein powder
120 calories, 1.5g fat, 4g carbs, 22g protein
1 apple
74 calories 1/2 g fat, 19g carbs, 0g protein.

Meal 2 10am 1/2 cup oats 145 calories, 3g fat, 26g carbs, portein 5g.
1 scoop protein powder 120 calories, 1.5g fat, 4g carbs, 22g protein.

Meal 3 canned tuna 160 calories, 1g fat, 0g carbs, 35g protein.
1 tablespoon of fat free mayo 12 calories, 0g fat, 2 carbs, og protein.
3 whole wheat crackers 55 calories, 1g fat, 10g carbs, 2g protein.

Meal 4 baked potato 100 calories, 0g fat, 23g carbs, 2g protein.
2 hardboiled eggs no yolk 33 calories, 0g fat, 1g carbs, 7 g protein.

Meal 5 pre workout 1 scoop protein powder 140 calories, 1.5g fat, 4g carbs, 22g protein.
1 apple 74 calories, 1/2g fat, 19g carbs, 0g protein.

Meal 6 post workout 2 scoops protein powder 240 calories, 3g fat, 8g carbs, 44g protein.

Meal 7 boneless skinless chicken breast 327 calories 8g fat, 1g carbs, 58g protein.
1/4 cup brown rice 140 calories, 1g fat, 29g carbs, 3g protein.

Meal 8 two tablespoons nat peanutbutter 190 calories, 16g fat, 6g carbs, 8g protein.
one stalk of celery 6 calories, 0g fat, 1g carbs, og protein.


Total calories 1,966 Protein 236, Carbs 167, Fat 40g.

Can anyone please tweek this. I know im not at the 40/40/20 but I think I may be close enough. Please help in any way.

ok first off I would reccomend cutting back on the meals. to about 6 meals. and make the protein in each meal consistant.
aim for approx 40g protein in each meal. you have your protein intake all over the place.
what kind of potato is that? make it a sweet one.
cut out the whole wheat crackers.
make SURE you have carbs post workout. brown rice, oats, you choose. along with whey protein.
you need more fiberous veggies.
cut back to only 1 tablespoon of natural peanut butter before bed, add in some protein.
Id also reccomend supplementing with fish oil capsules for added EFA's.