Hallo iedereen!
Ik ben vrij nieuw hier op het forum, ik heb voordien enkel zitten rondlezen om bij te leren.
Ik train nu zo'n 3 jaar, waarvan een jaar serieus (intensiever, letten op voeding, ...)
Tot nu heb ik nog geen ervaring gehad met eetschema's. Ik heb het laatste jaar wel op mijn voeding gelet (high protein intake, slechte vetten en carbs vermijden), maar heb nog geen exacte berekeningen gemaakt. Daar hoop ik nu verandering in te kunnen brengen.
Ik heb volgend schema opgesteld, of tenminste, geprobeerd. De berekeningen heb ik voornamelijk hier en/of via Google gehaald. Door het ontbreken van ervaring binnen dit domein ben ik alles behalve zeker van wat ik heb opgesteld.
Te weinig carbs? Ik probeer dit aan te vullen door oplosbare oaths to te voegen aan mijn whey shakes (2-3x per dag, resulteert in zo'n 66-100g carbs). Eveneens een beetje fat/protein eruit halen?
Hebben jullie nog tips/suggesties?
Alvast bedankt!
Groetjes,
Jens
Stats:
Weight: 82kg
Height: 182cm
Age: 24
Fat: 22%
Current goal: in between (bulk/cut), lean weight gain
Activity: 5/week (2 hours +-)
Schedule:
Mo: Chest/Triceps
Tue: Back/Biceps
Wed: Shoulders/Cabs
Thu: Chest/Triceps
Fri: Legs
2-3/week abs (+-20min session)
2-3/week cardio (+-30min session)
Calories/type:
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Daily Macronutrient Breakdown:
Calories: 3827
Protein: 180g
Carbohydrates: 537g
Fats: 106g
Calculation method :
Protein: 1g per pound of body weight.
Fats: 25% of total calories for muscle gain / 20% of total calories for fat loss.
Carbohydrates: Remaining calories after protein/fat is calculated.
Personal calculation (minimal intake):
Protein: 185gram = 740cals
Fat: 95gram = 855cals
Carbs: 550gram = 2200cals
= 3795 cals
Food sources (carb, fat, protein):
Slice of brown bread: 11.6 – 0.9 – 3.6
Jam (30g): 18 – 0 – 0.1
Oaths (38.5g): 26.3 – 2.2 – 3.2
Milk (reduced fat) (236ml): 12 – 1 – 8
Banana: 27 – 0 – 1
Yoghurt (low sugar): 7.1 – 1 – 3.9
Raisins (28g): 22 – 0 – 1
Pistachio nuts (roasted, salted, 28g): 7 – 13 – 6
Brown rice (1 portion/100g): 72 – 2 – 7
Pasta (whole wheat, 100g): 27 – 1 – 5
Tomato sauce (100g): 9.2 – 1.9 – 1.4
Shredded cheese (50g): 0 – 4.3 – 17.5
Olive oil (15g): 0 –15 - 0
Chicken breast: 0 – 10 - 75
Steak (250g): 0 – 8.8 – 59.5
Tuna salad (1 serving, 28g): 3 – 3 – 4
Tuna Steak (280g): 0 – 25 – 70
Tuna (can, 100g): 0 – 1.1 – 25.9
Cod (250g): 0 – 1.8 – 41
Smoked Salmon (100g): 0 – 11.2 – 25
Salmon (250g): 0 – 39.3 – 50.5
Shrimps (100g): 0 – 2 -18.5
Egg: 0 – 10 – 12.5
Butter (5g): 0 – 4 – 0
Broccoli (150g): 3 – 0.1 – 4.8
Lettuce (100g) 1 – 1 – 1
String beans (150g): 5.4 – 0 – 2.7
Supplement sources:
Whey protein: 3 – 2 - 32
Creatine: 2 – 0 - 0
Pre workout: 1 – 0 - 0
BCAA: /
Fat burner: /
Glutamine: 0 – 0 – 0
XXL Oats: 33.3 – 3.3 – 6.8
Personal diet:
1. Breakfast (132.7 – 7.5 – 58.7)
4 Slice of brown bread: 46.4 – 3.6 – 14.4
Jam (30g): 18 – 0 – 0.1
Oaths (38.5g): 26.3 – 2.2 – 3.2
Milk (reduced fat) (236ml): 12 – 1 – 8
Banana: 27 – 0 – 1
Whey protein: 3 – 2 – 32
Glutamine: 0 – 0 – 0
Fat burner: /
2. Snack 1 (7.1 – 1 – 3.9)
Yoghurt (low sugar): 7.1 – 1 – 3.9
3. Meal 1 (average: 37 – 23.7 – 49.4)
Chicken breast: 0 – 10 – 75 OR Steak (250g): 0 – 8.8 – 59.5
OR Cod (250g): 0 – 1.8 – 41 OR Salmon (250g): 0 – 39.3 – 50.5 (average: 0 - 14.98 – 56.5)
Brown rice (1 portion/100g): 72 – 2 – 7
Broccoli (150g): 3 – 0.1 – 4.8
Butter (5g): 0 – 4 – 0
Glutamine: 0 – 0 – 0
Total: 75 – 19.9 – 68.3
Or
Pasta (whole wheat, 100g): 27 – 1 – 5
Tomato sauce (100g): 9.2 – 1.9 – 1.4
Shredded cheese (50g): 0 – 4.3 – 17.5
Olive oil (15g): 0 –15 – 0
Glutamine: 0 – 0 – 0
Total: 36.2 – 22.2 – 23.9
Or
Smoked Salmon (100g): 0 – 11.2 – 25
Shrimps (100g): 0 – 2 -18.5
Egg: 0 – 10 – 12.5
Butter (5g): 0 – 4 – 0
Glutamine: 0 – 0 – 0
Total: 0 – 27.2 - 56
4. Snack 2 (15 – 3 – 40):
Milk (reduced fat) (236ml): 12 – 1 – 8
Whey protein: 3 – 2 – 32
5. Pre-workout (3 – 0 – 0):
Creatine: 2 – 0 – 0
Pre workout: 1 – 0 – 0
BCAA: /
Fat burner: /
6. Post-workout (2 – 0 – 0):
Creatine: 2 – 0 – 0
BCAA: /
7. Meal 2 (average: 37 – 23.7 – 49.4))
See meal 3. Meal 1
8. Snack 3 (15 – 3 – 40):
Milk (reduced fat) (236ml): 12 – 1 – 8
Whey protein: 3 – 2 – 32
9. Pre-sleep (0 – 0 – 0):
Glutamine: 0 – 0 – 0
Total: 248.8 – 61.9 – 241.4
Ik ben vrij nieuw hier op het forum, ik heb voordien enkel zitten rondlezen om bij te leren.
Ik train nu zo'n 3 jaar, waarvan een jaar serieus (intensiever, letten op voeding, ...)
Tot nu heb ik nog geen ervaring gehad met eetschema's. Ik heb het laatste jaar wel op mijn voeding gelet (high protein intake, slechte vetten en carbs vermijden), maar heb nog geen exacte berekeningen gemaakt. Daar hoop ik nu verandering in te kunnen brengen.
Ik heb volgend schema opgesteld, of tenminste, geprobeerd. De berekeningen heb ik voornamelijk hier en/of via Google gehaald. Door het ontbreken van ervaring binnen dit domein ben ik alles behalve zeker van wat ik heb opgesteld.
Te weinig carbs? Ik probeer dit aan te vullen door oplosbare oaths to te voegen aan mijn whey shakes (2-3x per dag, resulteert in zo'n 66-100g carbs). Eveneens een beetje fat/protein eruit halen?
Hebben jullie nog tips/suggesties?
Alvast bedankt!
Groetjes,
Jens
Stats:
Weight: 82kg
Height: 182cm
Age: 24
Fat: 22%
Current goal: in between (bulk/cut), lean weight gain
Activity: 5/week (2 hours +-)
Schedule:
Mo: Chest/Triceps
Tue: Back/Biceps
Wed: Shoulders/Cabs
Thu: Chest/Triceps
Fri: Legs
2-3/week abs (+-20min session)
2-3/week cardio (+-30min session)
Calories/type:
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Daily Macronutrient Breakdown:
Calories: 3827
Protein: 180g
Carbohydrates: 537g
Fats: 106g
Calculation method :
Protein: 1g per pound of body weight.
Fats: 25% of total calories for muscle gain / 20% of total calories for fat loss.
Carbohydrates: Remaining calories after protein/fat is calculated.
Personal calculation (minimal intake):
Protein: 185gram = 740cals
Fat: 95gram = 855cals
Carbs: 550gram = 2200cals
= 3795 cals
Food sources (carb, fat, protein):
Slice of brown bread: 11.6 – 0.9 – 3.6
Jam (30g): 18 – 0 – 0.1
Oaths (38.5g): 26.3 – 2.2 – 3.2
Milk (reduced fat) (236ml): 12 – 1 – 8
Banana: 27 – 0 – 1
Yoghurt (low sugar): 7.1 – 1 – 3.9
Raisins (28g): 22 – 0 – 1
Pistachio nuts (roasted, salted, 28g): 7 – 13 – 6
Brown rice (1 portion/100g): 72 – 2 – 7
Pasta (whole wheat, 100g): 27 – 1 – 5
Tomato sauce (100g): 9.2 – 1.9 – 1.4
Shredded cheese (50g): 0 – 4.3 – 17.5
Olive oil (15g): 0 –15 - 0
Chicken breast: 0 – 10 - 75
Steak (250g): 0 – 8.8 – 59.5
Tuna salad (1 serving, 28g): 3 – 3 – 4
Tuna Steak (280g): 0 – 25 – 70
Tuna (can, 100g): 0 – 1.1 – 25.9
Cod (250g): 0 – 1.8 – 41
Smoked Salmon (100g): 0 – 11.2 – 25
Salmon (250g): 0 – 39.3 – 50.5
Shrimps (100g): 0 – 2 -18.5
Egg: 0 – 10 – 12.5
Butter (5g): 0 – 4 – 0
Broccoli (150g): 3 – 0.1 – 4.8
Lettuce (100g) 1 – 1 – 1
String beans (150g): 5.4 – 0 – 2.7
Supplement sources:
Whey protein: 3 – 2 - 32
Creatine: 2 – 0 - 0
Pre workout: 1 – 0 - 0
BCAA: /
Fat burner: /
Glutamine: 0 – 0 – 0
XXL Oats: 33.3 – 3.3 – 6.8
Personal diet:
1. Breakfast (132.7 – 7.5 – 58.7)
4 Slice of brown bread: 46.4 – 3.6 – 14.4
Jam (30g): 18 – 0 – 0.1
Oaths (38.5g): 26.3 – 2.2 – 3.2
Milk (reduced fat) (236ml): 12 – 1 – 8
Banana: 27 – 0 – 1
Whey protein: 3 – 2 – 32
Glutamine: 0 – 0 – 0
Fat burner: /
2. Snack 1 (7.1 – 1 – 3.9)
Yoghurt (low sugar): 7.1 – 1 – 3.9
3. Meal 1 (average: 37 – 23.7 – 49.4)
Chicken breast: 0 – 10 – 75 OR Steak (250g): 0 – 8.8 – 59.5
OR Cod (250g): 0 – 1.8 – 41 OR Salmon (250g): 0 – 39.3 – 50.5 (average: 0 - 14.98 – 56.5)
Brown rice (1 portion/100g): 72 – 2 – 7
Broccoli (150g): 3 – 0.1 – 4.8
Butter (5g): 0 – 4 – 0
Glutamine: 0 – 0 – 0
Total: 75 – 19.9 – 68.3
Or
Pasta (whole wheat, 100g): 27 – 1 – 5
Tomato sauce (100g): 9.2 – 1.9 – 1.4
Shredded cheese (50g): 0 – 4.3 – 17.5
Olive oil (15g): 0 –15 – 0
Glutamine: 0 – 0 – 0
Total: 36.2 – 22.2 – 23.9
Or
Smoked Salmon (100g): 0 – 11.2 – 25
Shrimps (100g): 0 – 2 -18.5
Egg: 0 – 10 – 12.5
Butter (5g): 0 – 4 – 0
Glutamine: 0 – 0 – 0
Total: 0 – 27.2 - 56
4. Snack 2 (15 – 3 – 40):
Milk (reduced fat) (236ml): 12 – 1 – 8
Whey protein: 3 – 2 – 32
5. Pre-workout (3 – 0 – 0):
Creatine: 2 – 0 – 0
Pre workout: 1 – 0 – 0
BCAA: /
Fat burner: /
6. Post-workout (2 – 0 – 0):
Creatine: 2 – 0 – 0
BCAA: /
7. Meal 2 (average: 37 – 23.7 – 49.4))
See meal 3. Meal 1
8. Snack 3 (15 – 3 – 40):
Milk (reduced fat) (236ml): 12 – 1 – 8
Whey protein: 3 – 2 – 32
9. Pre-sleep (0 – 0 – 0):
Glutamine: 0 – 0 – 0
Total: 248.8 – 61.9 – 241.4
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