F
Freak
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- Nov 11, 2006
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I'm 9 weeks out from my show, starting my diet tomorrow, right now I'm at about 8 -10% bf. I've made up the diet and it looks decent in my opinion but the problem is that my total calorie intake on it would be roughly 5600, and 470 g of protein, the protein is good but the calories are a bit too high. I wanted to make it a bit higher than usual because my new job makes me burn so much energy and I get quiet exhausted by the end of the day but still that's a bit too much. Here's what the thing looks like
7 am meal 1:100 g oatmeal (raw), 8 egg whites, 15 green beans, 1 scoop whey protein
9 am meal 2: 6 oz baked potato, can of tuna, 15 green beans
12 pm meal 3: 120 g brown rice, 8 oz chicken breast, 15 green beans
3 pm meal 4: 120 g brown rice, 8 oz chicken breast, 15 green beans
6 pm meal 5: 4 rice cakes, tbsp peanut butter, can of tuna, 15 green beans, banana
8 pm meal 6: 1 scoop dextrose, 2 scoops whey protein (post workout)
9 pm meal 7: 120 g brown rice, 8 oz chicken breast, 15 green beans
11 pm meal 8: oatmeal (raw), 8 egg whites, 15 green beans, 1 scoop whey protein
1 cup brown rice raw, 180 g: 680 calories, 16 g protein (2 cups: 1360 calories, 32 g protein)
1 can of tuna: 240 calories, 26 g protein ( 2 cans: 480 calories, 52 g protein)
1 cup oatmeal raw, 100 g: 400 calories, 13 g protein ( 2 cups: 800 calories, 26 g protein)
8 oz chicken breast: 412 calories, 60 g protein ( 24 oz chicken breast: 1236 calories, 180 g protein)
8 egg whites: 136 calories, 29 g protein ( 16 egg whites: 272 calories, 58 g protein)
105 green beans : 179 calories, 10 g protein
6 oz potato: 160 calories, 3 g protein
tbsp peanutbutter: 100 calories, 4 g protein
4 rice cakes: 200 calories, 4 g protein
banana: 100 calories, 1 g protein
4 scoops protein: 460 calories, 100 g protein
1 scoop dextrose: 250 calories
tota:l 5597 calories 470 g protein
Any suggestions ? Should I lower the carbs a bit? take something out?
7 am meal 1:100 g oatmeal (raw), 8 egg whites, 15 green beans, 1 scoop whey protein
9 am meal 2: 6 oz baked potato, can of tuna, 15 green beans
12 pm meal 3: 120 g brown rice, 8 oz chicken breast, 15 green beans
3 pm meal 4: 120 g brown rice, 8 oz chicken breast, 15 green beans
6 pm meal 5: 4 rice cakes, tbsp peanut butter, can of tuna, 15 green beans, banana
8 pm meal 6: 1 scoop dextrose, 2 scoops whey protein (post workout)
9 pm meal 7: 120 g brown rice, 8 oz chicken breast, 15 green beans
11 pm meal 8: oatmeal (raw), 8 egg whites, 15 green beans, 1 scoop whey protein
1 cup brown rice raw, 180 g: 680 calories, 16 g protein (2 cups: 1360 calories, 32 g protein)
1 can of tuna: 240 calories, 26 g protein ( 2 cans: 480 calories, 52 g protein)
1 cup oatmeal raw, 100 g: 400 calories, 13 g protein ( 2 cups: 800 calories, 26 g protein)
8 oz chicken breast: 412 calories, 60 g protein ( 24 oz chicken breast: 1236 calories, 180 g protein)
8 egg whites: 136 calories, 29 g protein ( 16 egg whites: 272 calories, 58 g protein)
105 green beans : 179 calories, 10 g protein
6 oz potato: 160 calories, 3 g protein
tbsp peanutbutter: 100 calories, 4 g protein
4 rice cakes: 200 calories, 4 g protein
banana: 100 calories, 1 g protein
4 scoops protein: 460 calories, 100 g protein
1 scoop dextrose: 250 calories
tota:l 5597 calories 470 g protein
Any suggestions ? Should I lower the carbs a bit? take something out?