First Diet..

[Drazilek]

(1) 6'1"
(2) 189lb
(3) 22
(4) Bulk up to start as I'm very weak in the arms and chest, then trim the fat.
(5) Will be doing "3 Day Workout For Beginners".

After re-doing my BMR maths it's decided I require 2761 calories a day, and if my maths is right that works out at (roughly rounded off):

Protein 30% = 34.5g per meal
Carbs 50% = 57.5g per meal
Fats 20% = 12.2g per meal

M1 - 1/2 mug oats w/ 300ml skim milk, 2 eggs + 3 egg white omlette
Carbs 57g; Fat 11g; Protein 40g; Total Calories = 534cal

M2 - Homemade Protein Bar, 1 med Banana, 100g Cottage Cheese
Carbs 57g; Fat 9g; Protein 31g; Total Calories = 460cal

M3 - 200g Turkey Breast, 75g Brown Rice + Olive oil, mustard and BV dressing.
Carbs 56g; Fat 20g; Protein 39g; Total Calories = 550cal

PWO - 24g Whey Protein w/ 150ml Skim milk, 1 banana
Carbs 32; Fat 2g; Protein 23g; Total Calories = 242cal

PWO Meal - Tin Tuna, 60g Brown Rice, 200g mixed veg + Olive oil, mustard and BV
Carbs 52g; Fat 18g; Protein 35g; Total Calories = 513cal

M6 - 75g Pasta (Only have normal, will get WW), Tin tuna, 25g mayonnaise
Carbs 56g; Fat 11g; Protein 34g; Total Calories = 458g

Total - Carbs 310g; Fat 71g; Protein 202g; Total Calories 2,757cal.
That's relatively close to the 2,761 it says I need, but do you think my Fat ratio in the meals is a bit out?

Cheers,
-Draz.

[Doug]

Your meal plan looks good..It is difficult to get the exact amounts every meal, so its normal to have some meals slightly higher or lower than others..

But I would suggest the following changes:

PWO protein drink should not be taken with milk, but with water, the milk will slow the digestion of this meal, a better carbohydrate source rather than the banana would be dextrose (glucose). Allow at least 1hr between the protein drink and the other PWO meal...