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  • My diet etc.

    Diet

    Meal 1 P KH F KCals
    60g whey 43 12 1 215
    100g Oats 13 56 7 341
    Total 56 68 8 556

    Meal 2
    4 slices Bread 12 56 4 320
    50g Chicken 12,5 1,5 0,5 60,5
    50 Chees 12,5 0 12,5 163,5
    10g mosterd 0,5 1 0,5 8
    1 apple 1 14 0 60
    Total 38,5 72,5 17,5 612

    Meal 3
    30g whey 21,5 6 0,5 107,5
    100g oats 13 56 7 341
    Total 34,5 62 7,5 448,5

    Meal 4
    4 slices bread 12 56 4 320
    150g Meat/fish 33 0 4,5 172,5
    10g boter 0 0 8 72
    150g veggie's 1 10 0 44
    10g saus 0,5 1,5 2,5 30
    Totaal 46,5 67,5 18,5 638,5

    Meal 5

    500g Cottage ch. 42,5 25,5 4 290
    1 banana 1 30 0 124
    Totaal 43,5 55,5 4 414


    Total 219 325,5 55,5 2669
    Total % 33% 49% 18% 100%


    This is my maintenence diet. I still live at home so I don't have ful freadom in my schedule.
    I train 5 to 6 times a week with weights + 30-45.min of cardio after each training.

    Supplements
    Whey
    Multi-vit
    Vit-b's
    From 1 Juli: Green Bulge and Blue Up

    Stats:
    Age: 19 1/2
    Height: 5'9"
    Weight: 163lb
    Years training: 2
    Country: Belgium
    Job: military

    Measerements etc. aren't impressive so I don't bother to take some


    Grtz

  • #2
    no one has posted so i decided to make this thread a little less lonely
    which are your pre and post wo meals..?
    and I think you could probably do with a bit more fat in there too
    but you look very organised!!

    Comment


    • #3
      Looking pretty good, I would add in another whole food meal if you can. Need some fatty acids in there for joints and health. What is your water intake?

      Comment


      • #4
        Originally posted by asianbabe
        no one has posted so i decided to make this thread a little less lonely
        which are your pre and post wo meals..?
        and I think you could probably do with a bit more fat in there too
        but you look very organised!!
        You are so good about posting in everyone's threads! Great to have you here.

        Comment


        • #5
          Water intake is about 1 gallon a day.

          Yeah maybe a need an extra meal but during my vacation, I wake up around 8.30 a.m. and go to bed around 11.30 p.m.

          Pre and postworkout meals are actually my 4th meal as preworkout and my 5th as postworkout.

          Maybe I'll ad some extra kcals, since my weight has really stabalized at 2700kcals @ BW of 163lb

          Soon I'll be joining the army and it's going to be difficult to eat on a regular basis but hey, eventually I'll reach my goals.

          Grtz

          Comment


          • #6
            Originally posted by ddawg91
            You are so good about posting in everyone's threads! Great to have you here.
            blush

            Comment


            • #7

              Comment


              • #8
                Originally posted by Sgt. Clint
                Water intake is about 1 gallon a day.

                Yeah maybe a need an extra meal but during my vacation, I wake up around 8.30 a.m. and go to bed around 11.30 p.m.

                Pre and postworkout meals are actually my 4th meal as preworkout and my 5th as postworkout.

                Maybe I'll ad some extra kcals, since my weight has really stabalized at 2700kcals @ BW of 163lb

                Soon I'll be joining the army and it's going to be difficult to eat on a regular basis but hey, eventually I'll reach my goals.

                Grtz
                hmmm yeah I think you should eat more than 5 times a day if you can...
                and I don't get the totals at the bottom of each meal??
                do you need some whey in your meal 5 for pwo too? and/or oats?

                Comment


                • #9
                  hmz it's a bit unorganized because the excell file.


                  Total: Protein 219 Carbs 325,5 Fat 55,5 Kcals 2669

                  The first number in each meal is protein than carbs than fats that kcals, in that order..


                  Also when I tend to wake up early I have an extra meal such as a proteinbar + apple or a whey-shake with oats...

                  Grtz

                  Comment


                  • #10
                    The update looks pretty good now (with that amount of cardio especially)

                    Comment


                    • #11
                      Yeah my macro's are 35P - 45C - 20F

                      I've lost some weight on 3000kcals, for me this is incredible and is due to the cardio I've added

                      My goal now is to slowly gain some lean mass..

                      Comment


                      • #12
                        you should take your own measurements , get a myotape and everyother week measure up

                        seriosuly , it will make you accountable for what is going on and you will be able to keep track of everything
                        so if you diet starts to loosen up or your training isnt right or you arnt getting enough sleep you will see the result of it

                        for the past 2 years up till feb i was on a rampage with bulkin and now i am recomping whichin i had of measured every step of the way to so i could of better realized just how much extra fat i was putting on
                        Owner of Fitness Paramount Personal Training

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