Hey guys,

Although I've trained quite a lot over the years, when it comes to counting calories, this is something I've always avoided, it just doesnt gel with me well, i've just stuck to eating healthy foods. But i'm giving it a shot with the Meal Planner.

 

So my stats are - 28 years old, 160.27lbs , 179cm height, 22.6% body fat. And my goal is to gain muscle.

Using the calculator (set to moderate excecise, as I'm doing the shredded challenge but I have a desk job) this gives me estimates of (BMR - 1761.40 BMR. in motion - 2730.17)

Protien - 186

Fat - 56

Carbs - 496

 

In the meal planner this gives me the target of aiming for over 3288 carbs a day. (yikes)

I havent been able to hit all A's, no matter what it seems I'm always going to go high on cholesterol and sodium.

 

If I can get a good example of a good day's food, I'll be happy to build more variety from there. This is my best attempt so far after a few hours. I'd appreciate any guidance, thanks.

(exclaimer: I'm not able to eat peanuts or wallnuts)

 

 

Breakfast

Flax seeds : 1/16 cup : 45 cal

Oatmeal, cooked, instant, fat not added in cooking : 1 cup, dry, yields : 484 cal

Kiwi fruit, raw : 1 fruit : 46 cal

Salmon, baked or broiled : 1 Typical Serving : 146 cal

Milk, calcium fortified, cow's, fluid, skim or nonfat : 2 cup : 173 cal

Calories: 894   Carb=123g Prot=60g Fat=19g

 

Lunch

Red kidney beans, dry, cooked, fat not added in cooking : 1/2 cup : 109 cal

Mackerel, canned : 70g : 109 cal

Tomato sauce : 20g : 6 cal

Rice, brown, cooked, regular, fat not added in cooking : 3 cup, cooked : 644 cal

Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, from frozen, fat not added in cooking : 1 cup : 107 cal

Calories: 975   Carb=178g Prot=44g Fat=10g

Dinner

Chicken, breast, with or without bone, broiled, skin not eaten : 1 medium breast (yield after cooking, bone and skin removed) : 265 cal

Pasta, whole wheat, with tomato sauce, meatless : 3 cup : 771 cal

Broccoli, cooked, from frozen, fat not added in cooking : 1 cup, flowerets : 27 cal

Black, brown, or Bayo beans, dry, cooked, fat not added in cooking : 1/3 cup : 66 cal

Chickpeas, dry, cooked, fat not added in cooking : 0.33 cup : 98 cal

Olive oil : 1 tablespoon : 119 cal

Calories: 1347   Carb=191g Prot=92g Fat=30g

Snacks

Protein powder : 1 Typical Serving : 112 cal

Coffee, made from ground, regular : 2 coffee cup (6 fl oz) : 7 cal

Calories: 119   Carb=15g Prot=9g Fat=2.5g

Total Calories: 3335   Carb=507g Prot=205g Fat=62g

Interesting stuff here, I'm also struggling to keep sodium down etc, and I'm especially sruggling to get enough carbs (meal planner recommends 475g/day). also I'm in the same boat with peanuts and other nuts in general, so tips here would also be appreciated. and I'm at uni right now which makes getting all the ingredients and cooking in general is tricky to fit into my timetable (I'm studying medicine so it's really busy all day).

 

to me your meal plan looks really good, some foods I hadn't even considered. I'm keen to see what others have to say about this

 

#SHREDCHALLENGE

I feel your struggle with uni, its similar when you have a full time job, i recommend setting aside some time and doing a bulk buy of things cook as much as your freezer or fridge can store. Get bags and tubs. Salmon for breakfast is a winner for sure. Although 1 cup of dry oatmeal after cooking is a huge amount, I may try cutting that in half and adding something in as a snack. We'll see.