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Next week is last week of weight loss, then maintenance from there. I'm lining out my meal prep and i am thinking of going a different approach, drop carbs and raising fats and protein just a little... just to see how my body responds to it. I've been trying to tweek this all morning to get around 3600cal 500g protein 100g carbs and 145g fats but having a hard time without the carbs continuing to climb up and up. any suggestions?
Daily totals:
3,589 Cal / 394g P / 137g C / 148g F
Meal #1 - 697 cals / 106g p / 23g c / 19g f
8 egg whites
4 eggs
100g onions
85g spinach
85g mushrooms
2 scoops whey
Meal #2 -702 cals / 76g p / 11g c / 36g f
300g chicken breast
180g cali blend veg
28g coconut oil
Meal #3 - 560 cals / 42g p / 17g c / 35g f
200g 90/10 ground turkey
28g almonds
180g cali blend veg
Meal #4 -702 cals / 76g p /11g c / 36g f
300g chicken breast
180g cali blend veg
28g coconut oil
Meal #5 - 538 cals / 40g p / 39g c / 21g f
200g 90/10 ground turkey
4 rice cakes
180g cali blend veg
Intra Workout - 20 cals / 0gp / 4g c / 0g f
2 scoops aminos
Meal #6 - 360 cals / 54g p / 32g c / 1g f
2 scoops whey
4 rice cakes
Visa kostkalendern, 29 december 2021:
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3228 kcal
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Fett: 59,26g | Prot: 353,68g | Kolh.: 304,14g.
Frukost: Sam's Choice Creamy Almond Butter, Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Vanilla. Efter frukost: Sam's Choice Creamy Almond Butter, Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate, Quaker Old Fashioned Oats. Lunch: White Rice (Long-Grain, Dry, Enriched, Parboiled) , Sanderson Farms Boneless Skinless Chicken Breast Fillets. Före middag: Rule 1 Chocolate Fudge Protein , Cream of Wheat Cream of Rice, Pride Foods Coconut Cream Pie Rice N Grinds. Middag: Avocados , Turkey Breast Meat (Fryer-Roasters, Cooked, Roasted) , Red Potatoes (Flesh and Skin). Efter middag: Sanderson Farms Boneless Skinless Chicken Breast Fillets, White Rice (Long-Grain, Dry, Enriched, Parboiled) . Snacks/Annat: Decaffeinated Coffee, Coffee. mer...
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1 till 20 av 27
 Kommentarer
Peanut butter, olive oil, hemp seeds, chia seeds and flaxseeds all good sources of fats
29 dec 21 av medlem: Supergainz1
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love your meticulous planning. 500g protein is no joke. 300 is a strain for me. keep killing it man. I'll keep leaning.
29 dec 21 av medlem: HeBrewZ
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@superman fats are where I want them already. Don't need a heart attack with +200g fats a day 😂🤣
@petra#56 I love cottage cheese, and I thought of adding it in but unfortunately I don't digest it well at all.
Thanks for the suggestions
29 dec 21 av medlem: All_Pain_No_Gainz
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HeBrewZ, I'm at just over 350g protein now and it's hard without adding in protein shakes. I may have a hard time with digestion at 500g if that's the case then I'll have no choice but to raise carbs back up. I've never done low carb and want to give it a shot, but it's turning out to be more of a hassle hitting the macros and calories needed.
29 dec 21 av medlem: All_Pain_No_Gainz
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That's how I got super lean before. 150g seems to be my number for carbs. But I lift heavier with 300 😁😁
29 dec 21 av medlem: HeBrewZ
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And 500 g protein would have my farts unbearable. 😂
29 dec 21 av medlem: HeBrewZ
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Ahh ok. I thought you were asking for fats suggestions 😂
29 dec 21 av medlem: Supergainz1
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Lol , I didn't think about the fart situation
29 dec 21 av medlem: All_Pain_No_Gainz
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I hope you have good kidneys
30 dec 21 av medlem: Kenna Morton
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Don't forget about the thermic effect of food. Those macros would put you closer to 3100 calories. Sounds expensive, lol. I think I get like 160-180 right now.
30 dec 21 av medlem: -Diablo
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I’m with Kenna…that’s a lot of protein…probably more than the body needs or can handle. If you already burn calories so effectively why not stick with healthy carbs and fats?
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@kenna Morton as of my blood work on Dec 6th mine kidneys were fine. How are yours doing?
30 dec 21 av medlem: All_Pain_No_Gainz
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Hk3 at what point would healthy fats not be healthy. 60g -80g is Dr recommended. These macros are already double that. When would my lipid profile start to shift to the unfavorable side of things? I'd rather not be able to take a shit from the protein then have a heart attack in the middle of the gym. I'm trying to get away from my normal 400g of carbs just to see what the low carb will do to my body
30 dec 21 av medlem: All_Pain_No_Gainz
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@rubenboxingdude not going keto, just trying to lower carbs , while coming out of a deficit.
30 dec 21 av medlem: All_Pain_No_Gainz
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30 dec 21 av medlem: HeBrewZ
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Benefits of eating more than 2.5g per kg are negligible. If your urine gets foamy cut it back. One glass of red wine is healthy…why not 8?
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Diablo had a good point about the thermo effect of that much protein. with the 2.5g fat per kg would be roughly 202g fat which isn't far off from these macros. I could push the fats up a bit to make the difference. My kidneys are fine, but my liver is always in the upper range on my blood work. So 8 glasses of wine might not be the best idea 🤣 .
30 dec 21 av medlem: All_Pain_No_Gainz
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I was referring to 2.5g/kg protein. You’ll burn the fats just like you’ll burn the carbs with your level of activity. Remember, Diablo prioritizes protein and lets fat and carbs fall where they may. I’m not totally opposed to that line of thinking…we would just get our calories from different sources. I think if you eat too much protein and more fats the side effect could be greater satiety and it may be difficult to eat the calories required to maintain…you’ll find yourself dropping more weight. May not be keto but it sounds a lot like Atkins. Just my thoughts.
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how you going about this change. And what has convinced you this is a must while on maintenance?
30 dec 21 av medlem: lydium
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@crystalpowers I'm trying to keep fats where they are at.
30 dec 21 av medlem: All_Pain_No_Gainz
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