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Thread: Any Advice

  1. #1
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    Default Any Advice

    Hey guys this is my first post and just wanted to get some insight on my eating habits. I pretty much am like a machine and eat the same thing exactly at the same time everyday, so I want to check to make sure I am not missing out on any nutrients that I may need.

    I am 6'1" holding 197lbs. My current day looks as followed (all numbers come from scanned barcodes using LoseIt app:

    7:00 A.M.
    2 scrabbled eggs
    Then 1/2 cup of oatmeal, 1 cup of 2% milk, banana, 2 tbsp organic peanut butter, some cinnamon and a handful of ice in a blender and puree it
    727 calories, 31.7g fat, 71.7g Carbs, 35.3g protein

    9:30 A.M. & 3:30 P.M. (listing everything combined but I eat half in the morning half in the afternoon)
    10oz chicken breast, 2 cups of broccoli, 1 cup of whole grain brown rice
    716 calories, 14.2g fat, 90.4 Carbs, 67.8g protein

    11:45 A.M. pre-workout & 2:00 P.M. post-workout
    1 apple, 2 scoops bsn-synthia 6 whey protein, Peanut Butter energy bar
    756 calories, 12.4g fat, 98.8g Carbs, 61.6g protein

    6:30 P.M.
    5-8 oz lean protein, usually rice or sweet potato, and a salad with oil and vinegar (wife eats this meal with me so it varies)

    8:30 P.M. (days that I lift)
    1 cup of greek yogurt, 1 cup of blue/blackberries, 1 cup of granola, 1 cup of water
    722 calories, 19.2g fat, 103.8 carbs, 38g protein

    That puts me roughly around 3,000 calories, 90g fat, 390g carbs, and 190g protein (50,25,25). I usually drink at least 100+ mL of water a day and a gatorade. I work out at 12:45 P.M. with lifting Mon, Tues, Fri and Sat. I do cardio and core on Wed and Thurs and play ice hockey usually once a week. Any feedback is appreciated.

  2. #2
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    Default

    Don't base your diet around ratios (the 50-25-25 you state)
    You need to hit your essential nutrient minimums-->1g/lb in protein and .4-.5g/lb in fat
    Then hit your cal needs with carbs or more protein/fat

    For protein sources I prefer chicken breast, lean beef, eggs, whey/casein (I love MGN because the protein per serving and taste is unmatched), and Greek yogurt.
    For fat sources I prefer coconut oil, olive oil, nuts, fish oil.
    For carbs I prefer oats, potatoes, fruit, veggies, beans, and corn.
    For the most part, try to eath whole minimally processed foods.

  3. #3
    Time To Rebound! LayzieBone085's Avatar
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    Default

    I would add Rice , pancake mix and cereal to carbs
    fats are also goo to include nut butters as well, whole eggs, and full fat dairy
    Not a fan of MGN due to some problems they have had in the past , but i would toss in lean turkey as well, and some egg whites here and there + Yogurt.
    Team ScoobyPrep

 

 

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