Hi guys!
i watched Scott her and video and calculated justIke he said and feel my macros are lower than what I need to be consuming. i am 172@11%bf. My fat weight is 18.92 and lean weight is 153.08. Bmr at rest is 1796 and in motion 2155.51. Which puts me at about 2600-2700 to gain lean mass. So I began putting together a diet that consists of high carbs morning then midafternoon to night high fats. Here's an example of Monday, but been following it all week so far.
monday
breakfast:
2 whole eggs
6tbsp of egg whites
non fat yogurt 113g
everything thing bagel. Cals=537. Fat=10.9. Carbs= 57. Pro=35.5
Lunch:
brown rice 1 cup
small spinach salad with feta and 1tbsp olive oil
unsalted almonds 28g
8oz chicken breast. Cals=770 fat=29.5. Carbs=63. Pro=128
dinner:
8oz chicken breast
1 cup brown rice
half whole grain bagel thin
2.5 cup broccoli
5oz skirt steak
sauteed mushrooms. Cals =1118. Fat=44.3. Carbs=72.4. Pro=119.9
snacks
natural pb 4tbsp
fish oil 3 Cals=407. Fat 17. Carbs 38. Pro 40.