Breakfast Calories Protein Fat Carbohydrates
Sausage 95 5 8 0
Egg 90 6 7 0
Toast 132 4 24 2
Hash Brown*3 189 3 9 24
Total 506 18 48 26
Calories 608 72 432 104
Average 557
Snack Calories Protein Fat Carbohydrates
1/2 TUNA (Can) 165.5 23.6 7.2 0
Total 165.5 23.6 7.2 0
Calories 159.2 94.4 64.8 0
Average 162.35
Lunch Calories Protein Fat Carbohydrates
Subway 450 23 21 47
Total 450 23 21 47
Calories 469 92 189 188
Average 459.5
3’clock Calories Protein Fat Carbohydrates
1/2 TUNA 165.5 23.6 7.2 0
Total 165.5 23.6 7.2 0
Calories 159.2 94.4 64.8 0
Average 162.35
Post gym Calories Protein Fat Carbohydrates
Shake 400 50 0 50
Total 400 50 0 50
Calories 400 200 0 200
Average 400
Dinner Calories Protein Fat Carbohydrates
Chicken 97.2 17.4 2.4 0.3
Lettuce 10 0.6 2.1 0.1
Cheese 133 8.23 10.93 0.43
Carrot 25 0.6 0.1 5.8
Total 265.2 26.83 15.53 6.63
Calories 273.53 107.3 139.73 26.5
Average 269.36
Before Sleep Calories Protein Fat Carbohydrates
milk 146 7.9 7.9 11
3 Egg whites 321 68.1 0 6.6
Total 467 76 7.9 17.6
Calories 445.5 304 71.1 70.4
Average 456.25
(“Average” is the average calorie from what’s stated on the box to what the calories per macro nutrient calorie added together and divided by 2)
This comes up to:
Protein 241.03
Carb 147.23
Fat 106.83
Calorie 2466.81
From my previous post, i was wanting something along to lines of this:
Protein 250
Carb 150
Fat 1000
Calorie 2500
Which leaves me open to suggestions on anyway to improve it (Probably add more fruit + veg, currently i think it is around 2-3 portions :X )
Now for the training part:
Warm up 5 minutes rowing
Bench press 84 At 75%
Shoulder Press 84 At 75%
Shoulder rowing thing 84 At 75%
Squats 84 At 75%
Tricep dips 4 sets of how many i can pull.
Bicep curls 8*4 At 75%
This is a “all body” day so to speak. I’m thinking about running a upper body day and a lower body day alternating between the all-body( IE Day 1 All, 2 Upper, 3 All, 4 Lower, 5-7 Rest(I have work on these days and when i get off the gyms closed) so any ideas on that would be appreciated
I’ve been able to drop some fat (and gained some muscle in the process) but i havn’t been able to check how much as of yet.
So to summarise it up, any prods towards changing anything within my diet and exercise set would be appreciated.
Thank you for reading.