How does this look?

**thefutureisnow** · 09-16-2006, 07:08 PM

Breakfast

Macro Breakdown:
Protein- 35
Carbs- 40
Fat- 25

Aiming for about 500 calories

Quaker Oatmeal Apples and Cinnamin
Skim milk .5 cup
Apple
Olive oil 2 tsp
Egg whites 1 cup
100% Whey Protein- Gold Standard .25 scoop

Total Protein: 41.8 167.2 calories
Total Carbs: 50.25 201 calories
Total Fat: 11.75 (7.1 mono 1.5 poly 1.9 sat) 105.75
Total Fiber: 6.7
Total Calories: 473.95

**TJ Cline** · 09-16-2006, 08:12 PM

Drop the fat down, 15g is enough IMO

**thefutureisnow** · 09-17-2006, 07:49 AM

Originally Posted by ForemanRules

Drop the fat down, 15g is enough IMO

I think I confused you. The macro breakdowns were suppose to be my percentages. I only have like 12 grams in the meal.

**tedbundyfanclub** · 09-17-2006, 11:09 AM

Jeez, what the hell is the olive oil for? You really dont need to mess about this much, just have a bowl of porridge and a coffee or a couple of poached eggs on toast or something.

I'm really tempted to write a long and exhaustive post about training nutrition, it'd be easy since I trained to become a chef when I was a lot younger, but I will resist the remptation. The best advice I can give is to as much as possible cook everything from scratch and avoid processed and pre-cooked meals as much as humanly possible. If you do that, and if you read up a bit on how to create a balanced diet, you wont go far wrong.

A lot of "food" on sale in the shops is nothing short of toxic. Manufacturers really don't give a shit what's in the food as long as it's legal and improves profit margins. Food manufacturers hate people who go to the local butcher, greengrocers and just buy staples and such like.

It doesn't matter if you want to eat to gain or maintain or cut, whatever you want to do cook from scratch and dont give the bastards your money.

[/polemic]

**Plateau_Max** · 09-17-2006, 01:03 PM

So what are you advocating more? Bringing down the evil corporations or having good health with better food?

**tedbundyfanclub** · 09-17-2006, 01:44 PM

both.

**thefutureisnow** · 09-17-2006, 07:14 PM

Okay I got rid of some of the olive oil. But I don't understand why I shouldnt use olive oil. It is suppose to be a good fat.

Quaker Oatmeal A&C 1 packet
Skim milk .5 cup
Apple
Olive oil 1.5 tsp
Egg whites 5 large
100% Whey Protein .75 scoop
Egg yolk 1 large

Total Protein: 46.5 calories=186
Total Carbs: 51.75 calories=207
Total Fat: 14.4 calories =129.6
Total Fiber: 6.7
Total Calories: 522.6

**Plateau_Max** · 09-18-2006, 02:01 AM

Olive oil is a good source of fat but you don't need 25% fat on your first meal. As most know, breakfast is the carb up meal. Try to shoot more for 50 on carbs and 15 on fat.

**tedbundyfanclub** · 09-18-2006, 03:08 AM

Lemme tell you what I had for dinner last night.

Mashed potato with a little lack pepper and a knob of butter, and lambs liver casserole. This was made by sweating down some onion and yellow bell peppers in olive oil. I then added some mixed beans, some chopped plum tomatoes and puree and a little chilli powder and some crushed garlic. I had a couple of glasses of red wine to go with it. I really don't know how that breaks down carb/fat/protein ways. Probably about 50%carb 10-15%fats and so 30-35% protein by default. I havent got a clue how many calories I consumed and I dont care because I never counted a calorie in my life and never will. That stuff is for fat chicks who want to get laid more than they want to eat.

What I do know is that I enjoyed it and it did me some good. Don't sweat too much about this stuff. Whatever microscopic benefit you might derive from measuring shit out and pouring olive oil into your porridge will be offset by the human misery you cause for yourself by having to eat it.

Just train with more intensity and get a decent cookbook.

**thefutureisnow** · 09-18-2006, 05:52 AM

What is a good macronutrient ratio?

**tedbundyfanclub** · 09-18-2006, 06:37 AM

Originally Posted by thefutureisnow

What is a good macronutrient ratio?

Depends what you're eating for. Most bodybuilders overconsume protein at the expense of carbs, particularly if they are seeking lean gains. What you have to remember is that the body can convert protein into carbohydrate with minimal effort. So all that's really happening if you consume too much protein is that you make your liver work harder and you make your shit stink.

If I was looking to make lean gains I would probably eat 4-5 smaller meals a day and increase the total number of calories I was consuming by about 20%. So if maintenance was about 2500 cals I might be looking to eat about 3000.Of course if I did this for six weeks without training hard I would gain about ten pounds of fat. So you have to train hard. I would also try to jiggle my meals a bit so that I was consuming carb (low GI ) rich meals pre-training, and protein-rich meals post-workout. I would also avoid animal protein as much as possible. Actually I don't have a problem with protein shakes, I think it's better for you than a mountain of Tuna or Chicken. Just limit yourself a bit, I have a couple of scoops in some semi-skim just after I finish training and I think that's plenty enough additional protein.

If I was looking to cut I would try and cut fats down quite a lot. Less than 10% total. Google around a bit and you'll find that some foods are naturally thermogenic. I wouldn't eat after around 6pm and I'd drink a lot of water, perhaps 3-4 litres a day. I would probably cut my total calories to about 2000 a day and completely eliminate empty calories like soft drinks and so on. Not difficult for me 'cos that stuff makes me feel sick just to look at it on a shelf anyway. I'd try and achieve most of my losses via some cardio, cycling is my fave because it's low impact but you know, whatever rows your boat.

Hope that helps you out.

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