critique my diet

[ontheup]

im no goodwith no's and wouldnt know where how to count calories proteins fats etc so plz plz help !!!! would be great if some 1 could do this 4 me
diet details below


1st meal

1 sachet oats low fat milk handfull blue berries/rasberries on oats
1 protein shake (blend , wpi, wpc, casein) 2 scoops 60 grams
creatine shake

1 banana

or

4 scrambled eggs : 2 whole 2 whites 1-2 piece 9grain wholemeal bread

meal 2
2 x small tin tuna handful wholemeal pasta or wild/wholemeal rice or mixed bean/brocoli

or

200-300gm chicken breast/tenderloin handful wild/wholemeal rice/pasta handful brocoli or mixed bean

meal 3

opposite to what ever i ate above

train in arvo and protein shake 30gs and creatine shake

meal 4

chicken/fish/lean steak/turkey/pork/ lamb (1 of)
mixed vegies e.g. potato/sweet potato/corn/carrot/brocoli/cabbage etc generally only 2 or 3 types in 1 sitting

meal 5


2 x scoops protein blend wpi,wpc, casein 60 gms plus 2tb natural peanut butter

or cottage cheese with berries and almonds

Also taking 2 x creatine shakes per day (1 before and 1 after training), multivitamin, milk thistle , vitamin c , omega 3’s ,plenty water 2-3 litres per day, coq10

cycle is : test e/c weeks 1-10 @ 400-500mg pw
var weeks 8-12 @ 40mg/ed
20mg nolva 2 weeks after last shot 4/5 weeks 20/20/20/10/10
have adex also



stats are : 28 yrs old
182cm
88kgs
bf% 18%
1st cycle
training on and off for 4/5 years consistant last year 3-5 x pw

did i miss anything ?

thanks in advance i knw you guys are magic

[ontheup]

could some1 please figure out macros 4 me i really need to know fats proteins carbs etc id really appreciate it

[Green]

Hummm. That looks ok however looks like too much protein not enough carbs to me.

At your weight you need to be eating at least 3920cals per day in order to maintain that weight. The mix should be roughly 35% protein, 55% carbs, and 15-20% fats (varies from person to person how much fat they need. If you are not putting on sufficient weight then you can up your fat intake and vis a versa).

Green

[Green]

Originally Posted by Green

Hummm. That looks ok however looks like too much protein not enough carbs to me.

At your weight you need to be eating at least 3800 cals per day in order to maintain that weight. The mix should be roughly 35% protein, 55% carbs, and 15-20% fats (varies from person to person how much fat they need. If you are not putting on sufficient weight then you can up your fat intake and vis a versa).

Green

In addition to above and to help you with counting cals.

Ex. 196lbs (88kgs) x 20cals per pound of body weight needed = 3920cals per day required to maintain 196lbs.

Next you need 35% protein, so that 3920cals x 35% = 1372cals. Now to get what grams you need you divide 1372cals by 4 (as there are roughly 4 cals in every gram). The answer then is 343grams of protein required per day.

For carbs it is exactly the same process except now you want 55% not 35%.

For fat it's similar except you will want around 0.5grams per lbs of body weight. In this case 196 x 0.5 = 98grams. Or you can, as I do, just calculate 15-20% of your daily intake to get the required amount. I am/was a naturally slim guy so this worked better for me. Remember use your mirror to judge whether you need more or less carbs or fats.

Hopefully this makes sense - I kinda scribbled it quickly .

Green

[ontheup]

ok sweet so i need roughly 500grams carbs if i did that right ??? 3920 x 55 % roughly2000 , then divide this by 4 which is 500 so basically should be eating 500 gram??s carbs 393gams protein and 98grams fat to maintain weight where im at obviously on cycle this increases ..... as for counting calories i found a website calorieking where i have to type in each individual food and they give u all the cal fats carbs etc needed .....

bro cant thank you enough for taking the time out and heing me , very much appreciated !!!! see you round the board

thank again

[Green]

Originally Posted by ontheup

ok sweet so i need roughly 500grams carbs if i did that right ??? 3920 x 55 % roughly2000 , then divide this by 4 which is 500 so basically should be eating 500 gram??s carbs 393gams protein and 98grams fat to maintain weight where im at obviously on cycle this increases ..... as for counting calories i found a website calorieking where i have to type in each individual food and they give u all the cal fats carbs etc needed .....

bro cant thank you enough for taking the time out and heing me , very much appreciated !!!! see you round the board

thank again

Hey ontheup, yeah more like 540grams minimum for carbs (better to be higher than lower if bulking up). A nice set of electronic scales will make life easy for you.

And no probs - anytime I can help. Let us know how the diet goes.

Green