nobbythedonkey

im taking a few weeks out from the gym for personal reaons and thought it would be a good time to re-think my diet.

my stats are 26 years old, 209 lbs (around 15 stone) height is 5ft 11
i have been lifting constantly for around 7 months after i took a few years out.

my goal is to loose weight and after working out my BMR i have worked out that my i should be taking in around 456 calories per meal, 6 meals a day (2740 calories per day).

my rules to my diet are.

Rules
456.75 calories per meal (2740.5 calories per day)
50% Carbohydrates (228.375 calories per meal) – 57 grams
30% Protein (137.025 calories per meal) – 34 grams
20% Fats (91 calories per meal) – 10 grams

i am re-doing each part of my diet and so far my breakfast is like this.

how does this look to the trained eye's

Breakfast

Scrambled Eggs (2x eggs with 1tsp Milk)
Calories: 160
Protein: 13.6g
Carbohydrate: 1.6g
Fat: 10g

2x Sachets of Quaker Oats
Calories: 205.8
Protein: 6.3g
Carbohydrate: 34.02g
Fat: 4.83g

Half a scoop of PHD PharmaWhey
Calories: 50.25
Protein: 10g
Carbohydrate: 0.92g
Fat: 0.8g

Total:
Calories: 416.05
Protein: 29.9g
Carbohydrate: 36.54g
Fat: 15.63g (slightly over)

nobbythedonkey

anyone ????

over 50 views and not 1 reply

ParaManiac

Not alot to add mate,run of the mill breakfast.Maybe swap the oat sachets for raw oats(unprocessed)

Personally i eat twice that for brekky as i feel this is a very important meal and should be a time you get plenty of nutrients in.

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Jock

Looks good although I don't think your numbers are quite right.

50% carbs is a lot to cut on even with a calorific deficit.

You have been very detailed in your diet structure but maybe you should have 50% protein rather than carbs?

gym rat

agreed,

nobbythedonkey

thanks for the reply guys

i was think about swapping the carbs and protein ratios but wanted to get a few opinions first.

gym rat

if your dropping carbs, up the protein and your fats

jjb1

i never understand why have all the fraffing of 2 things why not have more oats n whey or more eggs n carbs rather than both

Five-O

just have 2 scoops of protein (50g protein) and 100g of oats (around 70g carbs)

bout 600kcals give or take a few.

chrisj22

Agree.

Nobbeythedonkey, It sounds as though your complicating things - stick with the basics. If your going for lower carbs, eat the majority of carbs earlier in the day & PWO - easy as that.

Don't cut them too low though. Why not just increase the cardio output, but keep the carbs the same, obviously coming from good carbs?

invisiblekid

Also - what's wrong with proper oats? Are those sachets you have quick 1 min jobs in the microwave?

My morning shake is 100g Oats, 1.5 scoops of whey and 250g of liquid egg whites + 2 fish oils.

Jock

Good post chris - repped.

Didn't notice the sachet of oats, buy some from H&B.

nobbythedonkey

yeah its the quaker oats sachets

the nutritional values are

Calories 102.9
Calories from Fat 21.73

Total Fat 2.41g 4%
Total Carbohydrate 17.01g 6%
Protein 3.15g 6%

are these not too good for me or should i take the advice and get my self some from Holland & Barrett

Five-O

Im not impressed by them, IMO they are processed crap, get some ground oats from Myprotein.co.uk, nice and cheap and go down well.

MXD

yeah the oats are great