Hello everybody,
I have a question regarding the nutrition and macros of healthy fats adn my meal plan.
My current intake for clean bulking is 240g protein, 270 carbs (150g/rest day) and 80g fats(100g/rest day).
I have read on numerous accounts that the Omega 3 and 6 ratio must be 1:1 since Omega 6 causes inflammation and Omega 3 are anti-inflammatory.
Peanuts have Omega 6 and I eat them every day. But I want to add more Omega 3.
I take 3 Omega 3 fish oil pills in the morning. But I see that Chia seeds and Flax seeds also have Omega 3. Walnuts are too expensive and I don't like the bitter taste sometimes.
My meal plan looks like this on a regular day:
6 AM: 5 whole eggs and 100g low-fat cottage cheese
10 AM: 200g chicken breasts, 115g couscous with cucumber or other green vegetables and 20g raw peanuts
2 PM: 200g chicken breasts, 115g couscous with cucumber or other green vegetables and 20g raw peanuts
5 PM: Gym -time
6:30 PM: Postworkout shake 30g whey and 1 apple
7 PM: 200g chicken breasts, 120g couscous with cucumber or other green vegetables and 20g raw peanuts
10 PM: 100g low-fat cottage cheese and 20g raw peanuts
I want to add some seeds that have Omega 3 inside rather than eat so many peanuts that have Omega 6.
What do You think about this meal plan?
Sometimes i change it up with sweet potatoes or rice, Beef or fish. this is a basic plan. The couscous is measured RAW and when cooked triples in weight. It's a 1:2 ratio of water. (100g couscous 200water 300 finished)
I have a question regarding the nutrition and macros of healthy fats adn my meal plan.
My current intake for clean bulking is 240g protein, 270 carbs (150g/rest day) and 80g fats(100g/rest day).
I have read on numerous accounts that the Omega 3 and 6 ratio must be 1:1 since Omega 6 causes inflammation and Omega 3 are anti-inflammatory.
Peanuts have Omega 6 and I eat them every day. But I want to add more Omega 3.
I take 3 Omega 3 fish oil pills in the morning. But I see that Chia seeds and Flax seeds also have Omega 3. Walnuts are too expensive and I don't like the bitter taste sometimes.
My meal plan looks like this on a regular day:
6 AM: 5 whole eggs and 100g low-fat cottage cheese
10 AM: 200g chicken breasts, 115g couscous with cucumber or other green vegetables and 20g raw peanuts
2 PM: 200g chicken breasts, 115g couscous with cucumber or other green vegetables and 20g raw peanuts
5 PM: Gym -time
6:30 PM: Postworkout shake 30g whey and 1 apple
7 PM: 200g chicken breasts, 120g couscous with cucumber or other green vegetables and 20g raw peanuts
10 PM: 100g low-fat cottage cheese and 20g raw peanuts
I want to add some seeds that have Omega 3 inside rather than eat so many peanuts that have Omega 6.
What do You think about this meal plan?
Sometimes i change it up with sweet potatoes or rice, Beef or fish. this is a basic plan. The couscous is measured RAW and when cooked triples in weight. It's a 1:2 ratio of water. (100g couscous 200water 300 finished)
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