Good day all,
Currently setting up my cutting diet, and it is currently sitting at 2,999 kcal. I'm looking to boost this to the 3500 region, but I'm already maxed out for what I want my carb intake to be (currently sitting at 127.3g from carbs). This is what it's looking like so far...
0630 - Meal 1: 112 grams Oatmeal:
Total calories: 402
Total protein: 14.359g
Total fat: 7.179
Total carbohydrate: 74.667g
184 grams Egg Whites:
Total calories: 100
Total protein: 20g
Banana
Total calories: 105
Total protein: 1.3g
Total fat: .4g
Total saturated fat: .1g
Total sugar: 14.4g
TOTAL KILOCALORIES: 607
0930 - Meal 2: 10 oz chicken.
Total calories: 459
Total Protein: 89.86
Total fat: 10.093
TOTAL KILOCALORIES: 459
1230 - Meal 3: 2 Slices Ezekiel bread:
Total calories: 160
Total protein: 6g
Total carbohydrate: 36g
Banana
Total calories: 105
Total protein: 1.3g
Total fat: .4g
Total saturated fat: .1g
Total sugar: 14.4g
2 serving PB
Total calories: 380
Total protein: 16g
Total fat: 32g
Total carbohydrate: 14g
TOTAL KILOCALORIES: 645
1530 - Meal 4: 10 oz chicken.
Total calories: 459
Total Protein: 89.86
Total fat: 10.093
TOTAL KILOCALORIES: 459
1830 - Meal 5: 10 oz chicken.
Total calories: 459
Total Protein: 89.86
Total fat: 10.093
TOTAL KILOCALORIES: 459
2130 - Meal 6: 8 oz. Salmon:
Total calories: 280
Total fat: 10g
Total protein: 44g
TOTAL KILOCALORIES: 280
???? PWO: protein shake (one scoop):
Total calories: 90
Total protein: 20g
Total fat: .3g
Total carbohydrate: 2.33g
Total calories: 2999
Total protein: 392.539
Total fat: 80.558
Total carbs: 127.3
The lacking areas are clearly the chicken only meals (I would like to add 100 calories to these meals), and the salmon meal. The salmon meal is a quick fix because I figure I could just add a cup or two of cottage cheese to boost that to where I want it, but I honestly have no idea what to add to the chicken meal. Maybe a tbsp of olive oil? That would give me the calories I want but I'm not exactly sure how healthy it would be to eat three tablespoons of straight olive oil per day.
Edit: I did some research and apparently there is lot of merit in consuming 3-4 tablespoons of olive oil a day, so I'm going to give that a shot for awhile. Combined with the cottage cheese and reducing some oatmeal in favor of egg whites, I'm hitting my caloric goal while keeping my carbs as low as I want them for the moment (124.259 grams of carbs/day).
Currently setting up my cutting diet, and it is currently sitting at 2,999 kcal. I'm looking to boost this to the 3500 region, but I'm already maxed out for what I want my carb intake to be (currently sitting at 127.3g from carbs). This is what it's looking like so far...
0630 - Meal 1: 112 grams Oatmeal:
Total calories: 402
Total protein: 14.359g
Total fat: 7.179
Total carbohydrate: 74.667g
184 grams Egg Whites:
Total calories: 100
Total protein: 20g
Banana
Total calories: 105
Total protein: 1.3g
Total fat: .4g
Total saturated fat: .1g
Total sugar: 14.4g
TOTAL KILOCALORIES: 607
0930 - Meal 2: 10 oz chicken.
Total calories: 459
Total Protein: 89.86
Total fat: 10.093
TOTAL KILOCALORIES: 459
1230 - Meal 3: 2 Slices Ezekiel bread:
Total calories: 160
Total protein: 6g
Total carbohydrate: 36g
Banana
Total calories: 105
Total protein: 1.3g
Total fat: .4g
Total saturated fat: .1g
Total sugar: 14.4g
2 serving PB
Total calories: 380
Total protein: 16g
Total fat: 32g
Total carbohydrate: 14g
TOTAL KILOCALORIES: 645
1530 - Meal 4: 10 oz chicken.
Total calories: 459
Total Protein: 89.86
Total fat: 10.093
TOTAL KILOCALORIES: 459
1830 - Meal 5: 10 oz chicken.
Total calories: 459
Total Protein: 89.86
Total fat: 10.093
TOTAL KILOCALORIES: 459
2130 - Meal 6: 8 oz. Salmon:
Total calories: 280
Total fat: 10g
Total protein: 44g
TOTAL KILOCALORIES: 280
???? PWO: protein shake (one scoop):
Total calories: 90
Total protein: 20g
Total fat: .3g
Total carbohydrate: 2.33g
Total calories: 2999
Total protein: 392.539
Total fat: 80.558
Total carbs: 127.3
The lacking areas are clearly the chicken only meals (I would like to add 100 calories to these meals), and the salmon meal. The salmon meal is a quick fix because I figure I could just add a cup or two of cottage cheese to boost that to where I want it, but I honestly have no idea what to add to the chicken meal. Maybe a tbsp of olive oil? That would give me the calories I want but I'm not exactly sure how healthy it would be to eat three tablespoons of straight olive oil per day.
Edit: I did some research and apparently there is lot of merit in consuming 3-4 tablespoons of olive oil a day, so I'm going to give that a shot for awhile. Combined with the cottage cheese and reducing some oatmeal in favor of egg whites, I'm hitting my caloric goal while keeping my carbs as low as I want them for the moment (124.259 grams of carbs/day).
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