Hello everyone!
Im new to this forum and thought i would introduce myself, i thought i would highjack this thread rather than start my own as its pretty much what i was looking for.
my diet is pretty much the oposite, with a pretty high carb intake (60%) which i have used to loose about 5-6% body fat so far.
i am now hoping to stop loosing fat and start gaining muscle below i have listed two example days of my diet at maintenance with a ratio of 60%carb (atleast 17% protein 1.6gram per kilo of body weight) and the remainder as fat.
i am hoping to increase my nutrition by a few hundred Kcals so that i can start to add muscle, any advise about what i should change or add would be great.
my morning snack and lunch are interchangeable atm depending on what im doing and i usually use lunch to eat what i want and then alter the other meals acordingly what could be considered a perfect lunch?
Item Weight Cal Fat Sat Protien Carb
Shreddies 100g 351 1.9 0.4 9.9 73.7
Milk 400ml 148 1.2 0.4 14.4 20
clemantine 1 19 0.45 4.35
apple 61 0.3 0.2 14.4
Milk 200ml 74 0.6 0.2 7.2 10
strawberries 100g 28 0.1 0.8 6
wholegrainToast 1 112 2.3 0.3 4.4 18.5
Marmite 10g 10 1.5 1
wholegrainToast 1 112 2.3 0.3 4.4 18.5
whole grain rice250g 400 6.2 1.2 9.2 76.8
Chicken 100g 136 1.44 0.4 30.72
oil 15g 135 15 2.2
madras 100g 90 5.7 0.7 1.9 6.9
Milk 200ml 74 0.6 0.2 7.2 10
Brocoli 100g 36 3 7
Peas 80g 50 0.5 0.1 4.3 7
Carrot 100g 36 0.8 0.1 0.6 7.9
steak 220g 305 6.3 2.8 61.6
Milk 200ml 74 0.6 0.2 7.2 10
totals: 2278.7 47.04 10 170.07 295.8
goal: 2291 57 20 100 292
difference: 12.70 10.29 10.00 -69.92 -3.65
DAY 2 TRAINING DAY:
Item Weight Cal Fat Sat Protien Carb
Shreddies 100g 351 1.9 0.4 9.9 73.7
Milk 400ml 148 1.2 0.4 14.4 20
clemantine 1 19 0.45 4.35
clemantine 1 19 0.45 4.35
maximuscle 60g 230.4 4.68 30 21
GYM
maximuscle 60g 230.4 4.68 30 21
Wholewheat pasta75g 245 1.9 0.4 9.4 46.9
beef mince 125g 231.25 14.75 6.5 24.5 0.125
Ragu Original 125g 53.75 0 0 1.625 11.75
wallnuts 25g 175 17.1 1.4 4.3 0.8
Milk 200ml 74 0.6 0.2 7.2 10
strawberries 100g 28 0.1 0.8 6
Toast 1 112 2.3 0.3 4.4 18.5
Marmite 10g 10 1.5 1
Toast 1 112 2.3 0.3 4.4 18.5
Brocoli 100g 36 3 7
Peas 80g 50 0.5 0.1 4.3 7
Carrot 100g 36 0.8 0.1 0.6 7.9
Chicken 100g 136 1.44 0.4 30.72
Milk 200ml 74 0.6 0.2 7.2 10
totals 2370.8 54.85 10.7 189.145 289.875
Goals 2291 57 20 100 292
Difference: -79.40 2.48 9.30 -88.99 2.28
my eating shedule might be for day one: 10.30,12.30,3.00,6.00,8.30,10.00
for day two:
9.30,10,30,12.30GYM,1.30,2.30,3.30,6.00,8.30,10.00
WOW thats alot of information hopes its displayed correctly! Thanks for reading.
Mike