Hey ya’ll, can anyone help the rookie out? I’ve been following Berardi’s protocols and the Get Big Diet’s outline for bout 6wks now and I’m not sure if I’m calculating my macronutrients right. Can anyone please who has a minute dbl check em for me. If my figures are wrong and I’m way below what I should be getting, then all the time I’m spendin in the gym is wasted!
3 cups oat cereal, 30g whey protein shake with 2 cups low fat milk, handful of raisins
2 whole eggs, tblspoon of olive oil
glass of oj
snack btwn; 1apple + 1orange
150g cooked lean meat (chicken/beef/
pork/spam) with 1 medium sized sweet potatoe, 1 cup cooked vegs.
150g cooked lean meat, 1 tblspoon olive oil, and a tomato
30g protein shake: 1 cup lowfat milk, 2 cups red grape juice, 2 blue
berry yoghurts, 2 tblspoons peanut butter
Meal6: ?p+c maybe
1 large bowl of redbean paste and veg soup, 2 cups cooked white rice, small peice of fish
Meal7: normally my pre wkout shake
30g shake with 1 1/2 cups grape juice
Meal8: normally post wkout shake
30g shake with 1 1/2 cups grape juice, 1 tblspoon olive oil
Meal9: sometimes skip this meal
100g fried spam or similar, 1 cup of tomato/cucumber
I rotate the fruits and vegs to get enough of everything (so I thnk?), drink more than 500ml water everyday, along with a multi vitamin.
Protein: 30+14+50+50+30+20+30+30g = 254g = 1000cals
Carbs: ±600g = 2400 cals
Fats: not really sure. tblspoon = 14g
x 3 = 42g = 126g
Total = 3526 cals daily
Please could anyone reply n let me know if im on the right track? I should be getting about 3500 cals a day, i weigh 185lbs. remember im a rook so ive been applying these therums ive read here for a very short time.
Thanks a million