Stats, 73kgs, height - 6Ft. Age - 17
i need some help with my diet, this is my first attempt at bulking, im trying this are not..100% Correct and i think my macros are off but im looking for a food that got good fats and..alot of carbs.
Cant seem to make my calories..clean :\
any advice would be great
This are not in order this are just a rough guess of what i eat per day.
Diary Food and Exercise Report
i need some help with my diet, this is my first attempt at bulking, im trying this are not..100% Correct and i think my macros are off but im looking for a food that got good fats and..alot of carbs.
Cant seem to make my calories..clean :\
any advice would be great
This are not in order this are just a rough guess of what i eat per day.
Diary Food and Exercise Report
This report was generated by the CalorieKing.com.au Online Diet Diary for lucas symons.
Tuesday, 9th August 2011
Daily Summary
Food Energy In: 2695 cals
Exercise Energy Out: 0 min, 0 cals
Net Energy: 2695 cals
Net Energy Budget: 4000 cals
End Result: 1305 Calories Under
Total Fat 79.1g / 106g Under
Total Protein 167.6g / 161g Over
Total Carb. 320.4g / 441g Under
Glasses of Fluid: 10
Steps: 0 Under
Breakfast
Item Calories kJs Fat Protein Carb.
1 cup (30g) of Uncle Tobys: Breakfast Cereals: Cheerios, Original 113 474 1.1 2.1 22
3 egg, medium (48g) of Eggs: Chicken Egg, whole, fried 359 1496 29.5 23.3 0.4
Total 472 1970 30.6g 25.5g 22.5g
Lunch
Item Calories kJs Fat Protein Carb.
1 half cup, diced (75g) of Vegetables, fresh: Potato, Average All Types w. Pale Skin, raw 50 210 0.1 1.7 9.7
1 lean breast (130g) of Chicken Baked: Breast Meat, no skin, no bones, baked 198 828 5.1 37.7 0
1 Glyco load 167 700 0 0.1 41
1 Glyco load 167 700 0 0.1 41
Total 582 2438 5.1g 39.5g 91.7g
Dinner
Item Calories kJs Fat Protein Carb.
1 serving, cooked (250g) of Riviana: Rice: Mahatma, Premium Natural Brown, cooked 333 1390 2.5 8.5 67.8
1 serving (100g) of Fish, fresh: Average all types, grilled, baked, steamed, barbecued 125 523 3 24.5 0
1 medium thigh (100g) of Chicken Baked: Thigh Meat no skin, no bones, baked 177 740 9 24.5 0
Total 635 2653 14.5g 57.5g 67.8g
Snack
Item Calories kJs Fat Protein Carb.
1 burger of McDonald's: Burgers / Sandwiches: M Selections Burger, Crispy Chicken Deluxe 562 2350 25.7 28.9 52.3
1 serving, 1/4 packet (125g) of San Remo: Pasta: Wholemeal, All Varieties, dry 445 1859 3.1 16.3 86.3
Total 1007 4209 28.8g 45.2g 138.6g
Tuesday, 9th August 2011
Daily Summary
Food Energy In: 2695 cals
Exercise Energy Out: 0 min, 0 cals
Net Energy: 2695 cals
Net Energy Budget: 4000 cals
End Result: 1305 Calories Under
Total Fat 79.1g / 106g Under
Total Protein 167.6g / 161g Over
Total Carb. 320.4g / 441g Under
Glasses of Fluid: 10
Steps: 0 Under
Breakfast
Item Calories kJs Fat Protein Carb.
1 cup (30g) of Uncle Tobys: Breakfast Cereals: Cheerios, Original 113 474 1.1 2.1 22
3 egg, medium (48g) of Eggs: Chicken Egg, whole, fried 359 1496 29.5 23.3 0.4
Total 472 1970 30.6g 25.5g 22.5g
Lunch
Item Calories kJs Fat Protein Carb.
1 half cup, diced (75g) of Vegetables, fresh: Potato, Average All Types w. Pale Skin, raw 50 210 0.1 1.7 9.7
1 lean breast (130g) of Chicken Baked: Breast Meat, no skin, no bones, baked 198 828 5.1 37.7 0
1 Glyco load 167 700 0 0.1 41
1 Glyco load 167 700 0 0.1 41
Total 582 2438 5.1g 39.5g 91.7g
Dinner
Item Calories kJs Fat Protein Carb.
1 serving, cooked (250g) of Riviana: Rice: Mahatma, Premium Natural Brown, cooked 333 1390 2.5 8.5 67.8
1 serving (100g) of Fish, fresh: Average all types, grilled, baked, steamed, barbecued 125 523 3 24.5 0
1 medium thigh (100g) of Chicken Baked: Thigh Meat no skin, no bones, baked 177 740 9 24.5 0
Total 635 2653 14.5g 57.5g 67.8g
Snack
Item Calories kJs Fat Protein Carb.
1 burger of McDonald's: Burgers / Sandwiches: M Selections Burger, Crispy Chicken Deluxe 562 2350 25.7 28.9 52.3
1 serving, 1/4 packet (125g) of San Remo: Pasta: Wholemeal, All Varieties, dry 445 1859 3.1 16.3 86.3
Total 1007 4209 28.8g 45.2g 138.6g
