Can you guys honestly critique my newly finished meal plan?
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This is written for my BMR being 1.7 kcal & my desired bulk being 200 calories. I have not actually properly written down a diet until now (lazy). Also what is the serving size of a mango?
Breakfast:
Breakfast 1: Oikos Yogurt, 2 servings of Vitamin D Costco Milk with 4 scoops chocolate powder
Oikos yogurt: 15 grams of protein
2 servings of Milk: 16 grams of protein, 16 grams of fat, 26 grams of carbs. Plus 4 scoops (2 servings) of chocolate milk is 100 cals carb.
1 Cup Fruit Juice: 120-130 cals carbsBreakfast 2: 2 Eggs, 2 servings Costco milk
2 Eggs: 12.6 grams of protein, 9.6 grams of fat, 144 calories
2 servings of Milk: 26 grams of carbs, 16 grams protein, 16 grams of fat. Plus 4 scoops (2 servings) of chocolate milk is 100 cals carb.
1 Cup Fruit Juice: 120-130 cals carbsLunch/Dinner
Cooked Chicken Breast, White Rice, Milk
60 grams of cooked chicken breast: 18.5 grams of protein, 99 calories total.
Mllk: 16 grams fat, 16 grams protein, 26 grams (or 104 calories) carbs, 320 calories
**1.5 cup Broccoli: 81 calories carbs
*1 Cup of Cooked rice: 205 calories carbs
1 Cup Fruit Juice: Usually 120-130 caloriesBeef Knuckle, White Rice, Milk
70 grams of beef knuckle: 15.8 grams of protein, 87.5 calories
Milk: 16 grams fat, 16 grams protein, 26 grams carbs, 320 calories
**1.5 cup Broccoli: 81 calories carbs
*1 Cup Cooked White Rice: 205 calories
1 Cup Fruit Juice: Usually 120-130 calories*Or swap rice with 220 grams of gold potatoes for 217 calories.
**Or swap broccoli for 1.5 cups of carrots for 31 calories.
***Swap mangos for mandarins? 1 Mandarin is 35 calories. Have 2 a meal.
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do you feel good eating it? do you digest it quickly and easily? does it meet micronutrient requirements? plug this into chronometer and see if ur getting all ur vits and minerals. chicken and broccoli may be harder to digest, if ur not pooping 2x daily you prob need to make adjustments. try swapping in well cooked mushrooms if digestion is an issue. an obvious addition would be some sort of shellfish and liver, weekly. for base cal intake a good metric to shoot for at first is 40 cal per kg
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@samson I feel good eating all this. Where could I put shellfish & oyster into my diet? As a snack? A side?
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@Pooooop yeah i like to order bulk and just have em with some hot sauce or lime once or twice a week whenever i crave them
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@samson What about mushroom's? Do they have a lot of carbs? I need a better carb source then rice, I can't eat 1.5 cups of rice a meal.
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@Pooooop yeah youve def got alot of rice, maybe up the milk and juice intake? dried fruit like raisins and dates are a good source of carbs if money is a factor. you can also add white sugar to your rice. I've been making a white button mushroom risotto recently and its really good. are you trying to lose fat? you have a pretty low fat diet right now which is prob beneficial if you're trying to lose weight but you might benefit from adding a little saturated fat to your rice, i feel pretty bad eating low fat but I've got a good amount of muscle mass, its different for everyone
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@samson Wait, will low fat mess with your ability to gain muscle? I'm trying to build my physique from scratch. And fruits yeah I'm gonna add mandarins.
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@Pooooop muscles primarily metabolize fat at rest, and glycogen during activity, which is why ppl with more muscle mass generally feel better with slightly higher fat intake, i doubt it would effect ur ability to grow muscle. i would also recommend, if you're going to be needing protein constantly to build muscle, to switch to ruminant meats like beef. the cows rumen will saturate the pufa it eats and will protect you from pufa intake, even if its shitty grain fed.
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@samson Ah yeah, I eat lots of beef. I have it fried with panko breading. It's great. I have written to eat 70 grand of beef Knuckle. Also cuz I wrote to eat 426 calories of carbs a meal I was able to rewrite my carbs as;
134.3 grams of rice - 171 calories
2 mandarins - 70 calories
1.5 cup cooked broccoli - 81 calories
Carbs in milk - 104 caloriesTotals to like 420 calories. I used the mandarins to reduce my improve intake. Of course I also can swap the rice with 177 grams of gold potatoes for 131 calories.
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Increase carbohydrate. I would recommend atleast 1 kilo of rice a day. And then I mean 1 kilo rice in dry weight , so in cooked weight it would be about 2 - 2,5 kilo rice.
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@Ray-Peat-Fanboy I can't cook that much at once. I wish I could though. I had to rewrite my plan again due to budget constraints & I've come up like 200 calories short every meal. Plus potatoes are actually way less calories dense then I thought.
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@samson How do you get more fat into your diet? I can;t drink milk to supplant it since that causes IBS flareup.
