new diet with macros and shizzle check it out please!

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  1. #1
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    new diet with macros and shizzle check it out please!






    decided to do starting strength after my cut... I will be training twice a day one in the morning to do the squats and one in the evening to finish off the rest due to time issues with work...

    when i finish my cut i should be 165 pounds and i am 21, 5ft11

    Meal 1
    porridge, 3 omega 3 eggs: Protein Carbs Fat
    35.8 60 29.6
    Workout:
    Meal 2
    shake:hydro whey/dex 25.5 47.1

    Meal 3
    Sweet potato, salmon 32.4 42.6 7
    Broccoli

    Meal 4
    Sweet potato, beef 21.5 21.3 5.3
    broccoli

    Meal 5 22.7 42.6 5.6
    Sweet potato, beef
    broccoli

    Workout:
    Meal 6
    shake:hydro whey/dex 25.5 47.1

    Meal 7
    sweet potato, beef
    broccoli 23.8 63.9 6

    Meal 8
    Cottage cheese, olive oil 18 9.6 27








    GramsCalories%-Cals
    Calories
    2,968


    Fat81.5
    733
    25
    %Saturated26.9
    242
    8
    %Polyunsaturated7.8
    70
    2
    %Monounsaturated21.7
    195
    7
    %Carbohydrate334.2
    1,337
    46
    %Dietary Fiber0.0



    Protein205.3
    821
    28
    %Alcohol0.0
    0
    0
    %
    I have not counted the broccoli in the calorie count, there might be the odd 1 gram or so missing but that's my diet and the totals are 100%. Also supplement with 6 tablets of fish oil, creatin, BA, and a multivitamin.

    Just in case anyone asks why i have a large amount of carbs during my 7th meal is that after that meal I am hardly going to get carbs so i thought i will stock up in that meal. And the reason why i have relatively few carbs during my 4 meal is that i will be probably at work sitting around, while the 5th meal will be higher in carbs as it is the last meal before my second workout of the day. When start to come towards the PR weeks for starting strength i will add an extra 300 calories, another table spoon of olive oil and a banana.

    I know there is a lot to take in but what do you think?

  2. #2
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    Grams Calories %-Cals


    Calories

    2,968


    Fat
    (81.5 Grams) (733 calories) 25% of diet


    Saturated (26.9 Grams) (242 calories) 8% of diet

    Polyunsaturated (7.8 grams) (70 calories) 2% of diet


    Monounsaturated (21.7 Grams) (195 calories) 7% of diet


    Carbohydrate (334.2 Grams) (1,337calories) 46% of diet


    Protein (205.3 Grams) (821 calories) 28% of diet
    Last edited by powerclean; 02-06-2012 at 01:51 PM.

  3. #3
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    sorry the whole bloody thing in my top post did not come out right ignore the first two posts ....

    decided to do starting strength after my cut... I will be training twice a day one in the morning to do the squats and one in the evening to finish off the rest due to time issues with work...

    when i finish my cut i should be 165 pounds and i am 21, 5ft11

    Meal 1
    porridge, 3 omega 3 eggs:
    (35.8 Protein) (60 Carbs) (29.6 Fat)

    Workout 1:
    Meal 2
    shake:hydro whey/dex
    (25.5 Protein) ( 47.1 Carbs)

    Meal 3
    Sweet potato, salmon
    Broccoli
    (32.4 Protein) (42.6 Carbs) (7 Fat)

    Meal 4
    Sweet potato, beef
    broccoli
    (21.5Protein) (21.3 Carbs) (5.3 Fat)

    Meal 5 22.7 42.6 5.6
    Sweet potato, beef
    broccoli
    (22.7 Protein) (42.6 Carbs) (5.6 Fat)

    Workout: 2
    Meal 6
    shake:hydro whey/dex
    (25.5 Protein) ( 47.1 Carbs)

    Meal 7
    sweet potato, beef
    broccoli
    (23.8 Protein) (63.9 Carbs) (6 Fat)

    Meal 8
    Cottage cheese, olive oil
    (18 Protein) (9.6 Carbs) (27 Fat)



    Grams Calories %-Cals


    Calories

    2,968


    Fat
    (81.5 Grams) (733 calories) 25% of diet


    Saturated (26.9 Grams) (242 calories) 8% of diet

    Polyunsaturated (7.8 grams) (70 calories) 2% of diet


    Monounsaturated (21.7 Grams) (195 calories) 7% of diet


    Carbohydrate (334.2 Grams) (1,337calories) 46% of diet


    Protein (205.3 Grams) (821 calories) 28% of diet





    I have not counted the broccoli in the calorie count, there might be the odd 1 gram or so missing but that's my diet and the totals are 100%. Also supplement with 6 tablets of fish oil, creatin, BA, and a multivitamin.

    Just in case anyone asks why i have a large amount of carbs during my 7th meal is that after that meal I am hardly going to get carbs so i thought i will stock up in that meal. And the reason why i have relatively few carbs during my 4 meal is that i will be probably at work sitting around, while the 5th meal will be higher in carbs as it is the last meal before my second workout of the day. When start to come towards the PR weeks for starting strength i will add an extra 300 calories, another table spoon of olive oil and a banana.

    I know there is a lot to take in but what do you think?
    Last edited by powerclean; 02-06-2012 at 04:09 PM.

  4. #4
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    I would try to get pro up to about 40 percent

  5. #5
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    but the thing is I will be already eating way past one gram of protein per pound of body weight and i thought that's all my body can use anyway....

  6. #6
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    Meal 1
    porridge, 3 omega 3 eggs:
    (35.8 Protein) (60 Carbs) (29.6 Fat)

    Workout 1:
    Meal 2
    shake:hydro whey/dex
    (30 Protein) ( 47.1 Carbs)

    Meal 3
    Sweet potato, salmon
    Broccoli
    (33 Protein) (53.2 Carbs) (7 Fat)

    Meal 4
    Sweet potato, beef
    broccoli
    (33.5Protein) (53.2 Carbs) (8.3 Fat)

    Workout: 2
    Meal 6
    shake:hydro whey/dex
    (30 Protein) ( 47.1 Carbs)

    Meal 7
    sweet potato, beef
    broccoli
    (33.5 Protein) (53.2 Carbs) (8.3 Fat)

    Meal 8
    Cottage cheese, olive oil
    (18 Protein) (9.6 Carbs) (27 Fat)




    Grams Calories %-Cals


    Calories

    2958


    Fat
    (81.5 Grams) (733 calories) 25% of diet


    Saturated (26.8 Grams) (242 calories) 8% of diet

    Polyunsaturated (7.8 grams) (70 calories) 2% of diet


    Monounsaturated (21.7 Grams) (195 calories) 7% of diet


    Carbohydrate (324.2 Grams) (1,337calories) 45% of diet


    Protein (213.2 Grams) (821 calories) 30% of diet




    revised diet!after looking into meal frequency found out most of it is bullshit so i am going to have a 5 hour gap between meal 3 and 4 and around a 3 hour to 4 hour gap between meal 4 and my workout will bump it up by 300 calories when i hit my pr week

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