I'm looking to complete my personal 3000 calories diet, currently 2/3rd there. The idea is for a skinny guy to bulk up, and what I've got so far including the calorie + macro counter can be found below:
Breakfast
- Large banana (120 kcal)
31g carbs
- Skimmed milk 500ml (175 kcal)
25g carbs, 0.5g fats, 17.5g proteins
- Quaker oats 80g (300 kcal)
6.4g fats, 48g carbs, 8.8g proteins
- 2 Scoops protein powder (206 kcal)
1.6g fats, 2.1g carbs, 42g proteins)
-1 Whole wheat wrap 40g (116 kcal)
18.6g carbs, 2.2g fats, 3.7g proteins
- Peanut butter 32g (192 kcal)
4g carbs, 16g fat, 8g proteins
-Fruit jelly 15g (33 kcal)
8,1g carbs
- Large banana (120 kcal)
31g carbs
1262 kcal
167.8g carbs, 26.7 fats, 80g proteins
______
Lunch
No clue yet, should be something that I can prepare rather easily on a daily basis and take with me to work
______
Dinner
- Medium sweet potatoes 2x (206 kcal)
48g carbs, 1g fats, 5.6g proteins
- 200g chicken breast (218 kcal)
3.2g fats, 47.2g proteins
- Olive oil for chicken breast (123 kcal)
13.7g fats
- Steamed vegetables 200g (65 kcal)
612 kcal
48g carbs, 52.8g proteins, 17.9g fats
________
Etc
- 3 large eggs (216 kcal)
0g carbs, 18.8g proteins, 15g fats
______________________________________
2090 kcal
151.6g proteins
59.6 fats
That's indeed a hefty breakfast shake, and I won't get rid of it as I don't like breakfast very much and would prefer to restrict the solid food intake to my breakfast wrap.
Lunch is something that I'd have to be able to take on the go, as I'll be working on every weekday and as such won't have the time to cook.
I would very much prefer simplicity and convenience; I don't like spending a lot of time cooking or preparing my meals (to give you an idea, I'll prepare my breakfast the night before and grab it for on the go) and would rather not have a copious amount of items on my shopping list. I'm looking to add some steamed vegetables to my dinner, but other than that I'm rather unsure as to what I should add to my meal plan. I literally do not have a lunch yet, and the only food I've got in mind outside of the regular 3 meals are three hard boiled eggs a day.
Breakfast
- Large banana (120 kcal)
31g carbs
- Skimmed milk 500ml (175 kcal)
25g carbs, 0.5g fats, 17.5g proteins
- Quaker oats 80g (300 kcal)
6.4g fats, 48g carbs, 8.8g proteins
- 2 Scoops protein powder (206 kcal)
1.6g fats, 2.1g carbs, 42g proteins)
-1 Whole wheat wrap 40g (116 kcal)
18.6g carbs, 2.2g fats, 3.7g proteins
- Peanut butter 32g (192 kcal)
4g carbs, 16g fat, 8g proteins
-Fruit jelly 15g (33 kcal)
8,1g carbs
- Large banana (120 kcal)
31g carbs
1262 kcal
167.8g carbs, 26.7 fats, 80g proteins
______
Lunch
No clue yet, should be something that I can prepare rather easily on a daily basis and take with me to work
______
Dinner
- Medium sweet potatoes 2x (206 kcal)
48g carbs, 1g fats, 5.6g proteins
- 200g chicken breast (218 kcal)
3.2g fats, 47.2g proteins
- Olive oil for chicken breast (123 kcal)
13.7g fats
- Steamed vegetables 200g (65 kcal)
612 kcal
48g carbs, 52.8g proteins, 17.9g fats
________
Etc
- 3 large eggs (216 kcal)
0g carbs, 18.8g proteins, 15g fats
______________________________________
2090 kcal
151.6g proteins
59.6 fats
That's indeed a hefty breakfast shake, and I won't get rid of it as I don't like breakfast very much and would prefer to restrict the solid food intake to my breakfast wrap.
Lunch is something that I'd have to be able to take on the go, as I'll be working on every weekday and as such won't have the time to cook.
I would very much prefer simplicity and convenience; I don't like spending a lot of time cooking or preparing my meals (to give you an idea, I'll prepare my breakfast the night before and grab it for on the go) and would rather not have a copious amount of items on my shopping list. I'm looking to add some steamed vegetables to my dinner, but other than that I'm rather unsure as to what I should add to my meal plan. I literally do not have a lunch yet, and the only food I've got in mind outside of the regular 3 meals are three hard boiled eggs a day.
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