Critque my diet

[jiggagold]

breakfast 7am
1/4 carton egg beaters
1/2 cup oat meal
one piece of whole wheat bread

11-12pm
protein shake or peanut butter sand wich
1/3 cup dry roasted nuts
rice cake and a vetchable

2pm
protein shake or tuna

workout

5pm
protein shake

6
12 oz chicken or fish
can green beans

Snack later at night-
carrots/rice cake/1/3 cup nuts
2 tblsp peanut butter

what u think?

510 170 pounds
division 1 baseball player looking to maintain weight but add some strength and a little size

in the next week will be on amplify02

 

[sd27bb]

what are the macros?

 

[jiggagold]

45% protein
35% carbs
20%fat

 

[sd27bb]

45% protein
35% carbs
20%fat

how many grams of each?

 

[jpt]

use fitday to figure out the macros.....

 

[jiggagold]

60 grams of fat
170 grams of carbs

190 grams of protein

 

[sd27bb]

60 grams of fat
170 grams of carbs

190 grams of protein

This comes out to be 1980 cals per day, at your bodyweight its just under 12 cals per lb of bodyweight which would be consistent with a fat-loss diet. I would suggest increasing total calories to about 16 cals per lb, ratios look ok

 

[jiggagold]

so maybe up my fat and protein intake? im not trying to lose any more weight but maintain my frame and add strength and a little size

 

[poysyn]

so maybe up my fat and protein intake? im not trying to lose any more weight but maintain my frame and add strength and a little size

well, if you want to add size you need to add a lot more food to that..as an athlete plus lifting weights you are probably burning a hellofalot of calories..so you will lose mass with anything under 2500-2600 i would say..

 

[sd27bb]

so maybe up my fat and protein intake? im not trying to lose any more weight but maintain my frame and add strength and a little size

If you want to add "little size" to me that means a little weight, go with 16 cals per lb of body wieght and 40P/40C/20F:

Protein: 272g
Carbs: 272g
Fats: 60g

 

[jiggagold]

alright cool thanks for al the help