Worked out in the morning: deadlifts, chin ups, bent over row, crunches. I'm a 5'11" male, 166lbs, probably ~10 to 12% bodyfat. Goals are strength & muscle gain, maintain lean profile.
Time | Description | Calories (kcal) | Fat (g) | Carbs (g) | Protein (g) |
1:00pm | 4 egg omelet with a chicken breast, green onions and bleu cheese, with a small sweet potato on the side. | 1138 | 60 | 43 | 105 |
2:30pm | Protein Shake (1 scoop w/water) | 120 | 1 | 3 | 24 |
3oz Cherries | 50 | 0 | 13 | 0 | |
5:30pm | 21oz beef sirloin tips, 4oz yogurt (marinade), 1T butter, 3oz lettuce | 1469 | 71 | 16 | 179 |
9:15pm | Protein Shake (1.5 scoops w/ 1/2 cup milk) | 240 | 4 | 11 | 40 |
15g Bleu cheese, 55g sauerkraut, 30 g cashews | 236 | 18 | 11 | 8 | |
TOTAL | 3253 | 154 | 97 | 356 | |
Calories from each | 1386 | 388 | 1424 | ||
As % of Total | 43 | 12 | 44 |
Discussion. Every once in a while I keep a tally to see how I'm doing. Use a kitchen scale and WolframAlpha.com to compute your macros. It's of course an approximation, but as close as you can get, I think.
For calories from each, use 9 cal/gram for fat, and 4 cal/gram for carbs and protein. You may notice that the percentages in the last row only add up to 98%. Close enough!
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