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Originally Posted by Lil man

General rule of thumb is 4 calories per gram of carbs and protein and 9 calories per gram of fat. If your eating whole food it's gonna be pretty damn close. Stay away from processed foods and its gonna be easier to figure out.

Ok cool thanks brother i will did a little more picking and get the carbs a tab bit lower and lower the fat by about 60g

Originally Posted by Nae72

You can go ahead and prep ahead and freeze your meals then reheat them...I just started doing this myself and so far this is the best option if you don't have time to do it the night before. Canned/Packet tuna is also a big time saver for your fish. Hope this helps
~Nae

Thank you =) and yes i always keep canned tuna on hand just in case!

TweetLooks like i will be staying around 140g-150g of fat. I cant figure out how to cut out more fat without either losing calories or eating more fish. I cant afford to eat any more fish i already had to cut it back and add more chicken so i will be consuming a little extra fat that i would like.
I will be playing around with it as i go but this should be a good enough start after all i am bulking so what ever. Ill get more into it as time goes especially when times comes to time to try and shed the body fat but i have a few more months and a few more pounds to gain before that time comes. here are the totals where im at now. Idk how to lower the fat anymore so im staying where im at now i guess.

Total daily food intake:

10oz of egg whites
2.5oz of oats
2 slices 100% whole wheat bread
4 scoops of syntha 6
7oz steak
5 cups of brown rice
20oz of chicken
12oz of fish
1 scoop casein protein
1 glass of green tea
1 small Gatorade (not included in calorie/carbs/protein count)
and trying to get around 2 gallons of water a day

plus gear (longest and most intense cycle ive ran to date)
plus supps (multi, fish oil, b complex, vitamin c, vitamin d, creatine, glutamine, bcaa's PWO and so on) - not included on calorie/carbs/protein count

total count:
Total calories: 4,910
Total fat: 152.8
Total carbs: 352.2
Total protein: 388

TweetWhat calculator are you using. That's not 150 grams of fat I don't think bud

Tweeti didnt think so? I just used fitday.com
I know its nowhere near 100% accurate but it didnt want to sit down and do everything by hand

TweetI have a diet which cost me a fair bit of money.....ill send it to you...its a ccketo diet...meaning you have keto days then carb days

TweetHere ill post what it says for each thing:
10oz of egg whites:
147 cals
0.5g of fat
2.1g of carbs
30.8 of protein

2.5oz of oats:
276 cals
4.9g of fat
47.0g of carbs
12.0g of protein

2 slices 100% whole wheat bread:
153 cals
2.0g of fat
25.6g of carbs
8.1g of protein

syntha-6 protein shake (4 scoops):
960 cals
24g of fat
52g of carbs
88g of protein

7oz steak:
497 cals
29.4g of fat
0.0g of carbs
54.4g of protein

5 cups brown rice:
1,074 cals
8.7g of fat
222.2g of carbs
25g of protein

20oz of chicken:
1,344 cals
76.5g of fat
0.0g of carbs
153.5g of protein

12oz of fish:
327 cals
5.8g of fat
0.0g of carbs
68.3g of protein

1 scoop casein:
130 cals
1.0g of fat
3.0g of carbs
24g of protein

total:
Total calories: 4,910
Total fat: 152.8
Total carbs: 352.2
Total protein: 464.0 (the syntha-6 protein was wrong so this was low by about 50g of protein)

i know for a fact i can cut fat without losing much else by adding more fish but i cant afford that so thats out.
my protein seems really high to id really like to get that under 400g
damn everytime i think i have it something else pops up!