Hey guys,
id like some feedback on my diet. i plugged it in to fitday.
total cals: 4,767. fat: 170 g. carbs: 561 g. protein: 338 g
by percentage: fats 30%, carbs 44%, protein 27%
its basically 3 meals a day, and 3 protein shakes a day. i work 12 hour shifts and dont generally have much time for food hence the 3 shakes. its very important that my diet is practical or i couldnt follow it.
my BMR IS
= 1951 if i do nothing
= 2731 on work days only
= 3121 on lifting days w/out work
= 3511 when i work AND lift
(ill usually be working and training on separate days so this doesnt play that big of a role)
goals: im currently 22 yo, 180 lbs, @ approx 25% bf, 6 ft tall. im slim, just have a bit of a guys, and not really muscular.
want to eventually be btw 200 and 220 lbs at 6-8 % bf.
PS: i dont know if this makes a difference but my current diet is very unhealthy (fast food and such) and havent excercised regularly in months. im still slim and havent gained much weight if any, so i think maybe i cant handle a higher calorie load if its generally clean and im back to lifting and doing martial arts.
gonna lift 4 x a week
and Martial arts about 3 -4 x a week
BREAKFAST
oatmeal
2 cups oatmeal
1/4 cup shelled walnuts
1 cup milk
cinnamon
flax seeds
1 cup green drink (basically a blend of spinach, apples, lemon, celery…)
SNACK # 1
1 protein shake
2 scoops Grow! Whey
2 cup of milk
ice
2 bananas
2 tablespoons all natural peanut butter
cinnamon
1 TBSP Extra virin olive oil
1 cup strawberries
LUNCH
1 tuna sandwich
2 slices rye
1 can tuna
1 tbsp low fat mayo
1 bowl tabboule
1 cup gree tea
SNACK # 2
1 protein shake
2 scoops whey
2 cup of milk
ice
2 bananas
2 tablespoons all natural peanut butter
cinnamon
1 TBSP EVOO
1 cup pineapple
DINNER
5 oz chicken breast
1 cup broccoli
1/2 cup brown rice
SNACK # 3
1 protein shake
2 scoops whey
2 cup of milk
ice
2 bananas
2 tablespoons all natural peanut butter
cinnamon
1 TBSP EVOO
1 CUP GRAPES
THANKS