Daily Meal Planner for 180lbs (building muscle & shedding fat)
Total calories: 3420 calories; BMR = 19
6 meals a day: 570 calories per meal (8oz. of water each meal)
32% protein (weight x 1/*1.5): 270g, 1080 calories
53% carbs (weight x *2.5/3): 450g, 1800 calories
14% fat (weight x *0.3/0.4): 54g, 486 calories
Meal 6 - 9:00PM
Subway 12" chicken (622 cals, 12g fat, 50g pro, 80g carbs) (its being replaced with my moms dinner, hehe...)
2 cups salad (?)
1/2 cup cottage cheese (80 cals, 1g fat, 14g pro, 4g carbs)
1 cup strawberries (43 calories, 1g fat, 1g pro, 10g carbs)
Bedtime - 11:00PM
TOTAL
Calories: 3419 (-1)
Fat: 60.1 (+6.1)
Protein: 271.1 (-1.1)
Carbs:*452 (+2)
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ok i have a few questions (sorry, was previously mentioned)...
1) should i get rid of the milk preworkout and replace it with malto?
2) should i replace 1/4 of a cup of malto in the post workout shake with some fruitjuice (so i can get complex and simple carbs?)
overall? suggestions, comments, etc.. all welcome...
Posted by: Prince
Your diet looks fine, but the calories seem a bit high for shedding fat. Do you have a high metabolism?
Posted by: frankm007
unfortunately (right now), yes i do... can u answer my two questions by the way? it be very helpful
Posted by: Prince
1.) I don't think it really matters.
2.) Yeah, replace it with juice.
Posted by: TheSupremeBeing
Don't replace it with juice.
Posted by: Prince
Quote:
Originally posted by TheSupremeBeing
Don't replace it with juice.
Why not?
Pre work-out there should be more emphasis on simple carbs for energy.
Post work-out there should be more emphasis on complex carbs, but some simple carbs are still needed to quickly stimulate the production of insulin, which helps drives digested protein into the repairing muscles.
Prolab Carbpro is complex carbs, thus he's not ingesting any simple carbs post work-out.
...I meant that in the nicest possible way 