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  • Posted On: 05-27-18, 9:48 am (EDT) #1

    so much food

    May 27, 2018, 9:48 am

    hello i am a beginner and trying to make a meal plan but got stuck bechause i need so much carbs and i already have breakfast and lunch so i need to fill it with dinner and snacks and preworkout stuff here are my numbers:

    16 years old

    20% bodyfat

    145 pound

    2913 calories

    223 grams protein

    62 grams fat

    362 grams carbs

    goal: lean gains

     

    here are the numbers combined of all the food i already have

    963 calories

    95 gram protein

    14 gram fat

    115 grams carbs

     

    the foods are white rice with chicken and vegetables and scotts pancakes and for dinner i think i need something with 100 carbs.

     

    can somebody say some foods or a website with high carb foods or maybe there is something wrong bechause i need to eat so much in a day i dont know if that is normal it just seems like i am going to get more bodyfat if i eat so much its like can i eat every hour if i am just below the number or i can eat like a 4 persons meal if i am just below the numbers.

     

    thank you already i would appreciate it very much if somebody can help me.

  • Posted On: 05-28-18, 5:13 pm (EDT) #2

    so much food

    May 28, 2018, 5:13 pm
    Posted by: jintawolfje

    hello i am a beginner and trying to make a meal plan but got stuck bechause i need so much carbs and i already have breakfast and lunch so i need to fill it with dinner and snacks and preworkout stuff here are my numbers:

    16 years old

    20% bodyfat

    145 pound

    2913 calories

    223 grams protein

    62 grams fat

    362 grams carbs

    goal: lean gains

     

    here are the numbers combined of all the food i already have

    963 calories

    95 gram protein

    14 gram fat

    115 grams carbs

     

    the foods are white rice with chicken and vegetables and scotts pancakes and for dinner i think i need something with 100 carbs.

     

    can somebody say some foods or a website with high carb foods or maybe there is something wrong bechause i need to eat so much in a day i dont know if that is normal it just seems like i am going to get more bodyfat if i eat so much its like can i eat every hour if i am just below the number or i can eat like a 4 persons meal if i am just below the numbers.

     

    thank you already i would appreciate it very much if somebody can help me.

    It's totally normal that you need to eat that much. You're only 16 so that tends to be a time when you need to get LOTS of food down the hatch haha. You maybe don't HAVE to go for 362g carbs. If that really seems like too much, maybe make it like 300g or 320g and make up the rest of the calories you need with fat.

     

    You maybe don't need 223g protein either if that is too high.. 175g-200g would be enough and would easily give you 1.5g per pound of lean body weight.

     

    But you DEFINITELY need to eat more. 1000 calories is not enough.. not even close. You can get things like rice cakes for snacks and put peanut butter on them. You can also get cans of tuna or nuts as good snack options.

     

    As for carbs specifically, maybe a serving or two of oats? Another serving of rice? Some potatoes or sweet potatoes? 100% wholegrain bread? There are lots of options.. check out this list for more ideas, and make sure you get that food in man! https://muscularstrength.com/article/healthy-shopping-list-for-life

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