Coops

I am lookin at the macro nutrients in the food I eat, I am wanting to bulk up and I currently weight 64kg. In a sandwitch I buy each day these are the macro nutrients(in grams):

Energy kCal: 624.2
Protein: 30.29
Carbs: 65.56
of which sugar: 4.59
Fat: 26.69
of which sat.: 4.24
Fibre: 2.93
There is a few things I dont fully understand here, first are the non sugar carbs the complex ones i need to eat burning the day and the same with the fats are the fats in this that arent saturated the ones i need to be eating?

Also another problem with my bulking diet im trying to fix is I get up in the morning and go for a jog for 30mins before breakfast and I am also doing my lifting workouts at 8pm during the week because I have no other free time, any advice about my diet table Thank you.

dianas05

What are the ingredients in the sandwich?

~*Diana*~

"The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

Jodi

What the hell is in that sandwich? Man, that's alot of fat!

Essence EFA

Coops

It was Tuna and mayo baguette

Emma-Leigh

Argggg...!!! :eep:

Firstly - find yourself a better sandwich! What about you get tuna with salad (no mayo or dressing) on rye bread next time??


Yes, the carb content is usually sugars + starches +/- fibre (depending on the label). But it does not mean you are eating the 'right' carbs. The rate of energy release and the benefits you get from the starch in, say, some whole oats is VERY different from that you get from a white bread roll.

You have to pick a GOOD source for those starches!

The fat content will take into consideration mono-unsaturated, poly-unsaturated, trans-fats and saturated fats. But it will only usually tell you specifically how much saturated fats there are (sometimes it will specifically label things such as omega-3 if it is being marketed as a 'good source of omega-3 fats).

Anyway, you want to stay away from high levels of saturated fats... But, same as with the carbs, just because the other fats are not saturated, does not necessarily mean that you are getting them from the best sources.

Advice:
1/ Eat before you jog. Even if it is a shake + banana.
2/ Eat correctly around your workout - that means a good pre workout meal (carbs + protein), post workout shake (carbs + protein) and AT LEAST one more pre-bed meal (protein + fats +/- carbs).

BigDyl

You ate the bag? No wonder its so high in fat..

Total ownage.

BulkMeUp

I thought eating the bag = high fibre!

BigDyl

Hey pal, Bags are known to contain large amounts of paper. Paper was made from wood, and wood comes from trees, which have sap, and sap is a high GI carb which converts directly into fat...nice try though...

Total ownage.

BulkMeUp

Sorry, my bad!

juggernaut

you could try eating some fiber grained bread or maybe shit on shit on a shingle.