What can I have with this?

[workoutfreak078]

I bought a bunch of chicken and cooked them so I have meals for the rest of the week. Each chicken is only 160 calories, 2g of fat, 0 carbs, and 35g of protein. 160 calories is simply not nearly enough calories for a meal. What else can I have with this chicken to get some more calories in?

[needtolosequick]

Perhaps some carbohydrates or fats but you might not want to risk it.

[Drako]

The Colonels secret recipie.

[Suareezay]

food.

or not. its up to you.

[Drako]

Its true your gonna have to think outside the box training diets dont just consist of chicken, tuna and steak throw in some other food baked potato, sweet potato, rice, pasta, vegies the options are endless have a look on the food recipe section you should be inspired there.

[workoutfreak078]

Its true your gonna have to think outside the box training diets dont just consist of chicken, tuna and steak throw in some other food baked potato, sweet potato, rice, pasta, vegies the options are endless have a look on the food recipe section you should be inspired there.

I just had some broccoli with it instead. I am trying to keep my insulin levels in check so I stopped eating bread, pasta, and milk. Getting a little tighter on my diet. Also, I would have sweet potatoes and baked potatoes but I can't eat those without sour cream, and sour cream, I think, is not that good for you.

[ecke70]

I can't eat those without sour cream, and sour cream, I think, is not that good for you.

nutrional value 1 tbsp

calories 25
Carbs 1 gram

Protein 0 gr gram
Cholesterol (milligrams) 5
Weight 12 grams
Fat 3 grams
Saturated Fat 1.6 grams


I think you should be able to make room for a little sourcream in your diet.. it probably alot better for you than a diet consisting of broccoli and chicken only anyways...

theres no need be really obsessive with your diet unless you're a pro bodybuilder..

[workoutfreak078]

nutrional value 1 tbsp

calories 25
Carbs 1 gram

Protein 0 gr gram
Cholesterol (milligrams) 5
Weight 12 grams
Fat 3 grams
Saturated Fat 1.6 grams


I think you should be able to make room for a little sourcream in your diet.. it probably alot better for you than a diet consisting of broccoli and chicken only anyways...

theres no need be really obsessive with your diet unless you're a pro bodybuilder..

Well, summer is almost here and I really need to tighten up on my diet a bit more. I want to drop as much weight as possible. Everytime I loosen up on a diet, I end up loosening up more and more, until it gets to the point where I might drink over the weekends. The tighter I am on my diet, the less of a chance I will do that.

The summer is coming, it's getting hotter, my friends are coming back from college, and a strict diet will keep me from going out to eat and going to bars.

[ecke70]

ok fair enough.

you could try the potatoes with a bit olive oil and parmesan cheese tastes amazing and doesn´t really add alot of unneccesary calories. even on a tight diet you can eat carbs and fat and should.

[Suareezay]

what exactly are you eating throughout the day besides chicken and broccoli. i promise you everything will go to shit without some carbs and fat.

and, assuming calories are accounted for, whether you eat sour cream or not will have zero affect on your body composition.

[JayC]

I bought a bunch of chicken and cooked them so I have meals for the rest of the week. Each chicken is only 160 calories, 2g of fat, 0 carbs, and 35g of protein. 160 calories is simply not nearly enough calories for a meal. What else can I have with this chicken to get some more calories in?

1) go to fitday.com
2) figure out your goal, gain lean mass/muscle, cut weight, or body recomp.
3) figure out what your total calories should be for this goal and what your basic macro's will be.. (i.e. 2500 total cal's, 40% pro/35% carb/25% fat)
4) use fitday to help you stick to thos numbers.
You can't go wrong there!!

[workoutfreak078]

what exactly are you eating throughout the day besides chicken and broccoli. i promise you everything will go to shit without some carbs and fat.

and, assuming calories are accounted for, whether you eat sour cream or not will have zero affect on your body composition.

Well, I only have the chicken with broccoli on my P.W.O. meal (pretty much my lunch) and for dinner. For breakfast I have 6 liquid egg whites and 3 whole eggs. For my snacks I will have either salad spinach with cheese and an apple or a protein shake with flax oil and an orange.

1) go to fitday.com
2) figure out your goal, gain lean mass/muscle, cut weight, or body recomp.
3) figure out what your total calories should be for this goal and what your basic macro's will be.. (i.e. 2500 total cal's, 40% pro/35% carb/25% fat)
4) use fitday to help you stick to thos numbers.
You can't go wrong there!!

I didn't know Fitday tells you how many calories you need and what your macros should be...I might have missed that.

Also, the only thing I don't like about Fitday is that they usually don't have the food I eat on there. It's usually a different brand, or just something completely different, and the nutrition facts are always way off. =/

[Drako]

lol JayC official Pimp of fitday.com.

I just had some broccoli with it instead.

Serious mate your setting yourself up for a fall if all you eating is chicken and broccoli dont be scared of all fats you need to get some olive oil and omega 3's in there.

More options for your chicken: Currys, Fajitas and Soups make it with fresh ingredients then you wont have to worry bout any hidden nasties.

[workoutfreak078]

Well, incase you guys are wondering, this is what I have been eating:


Breakfast: 6 Liquid Egg Whites, 3 Whole Eggs, Fish Oil

Calories: 430
Fat: 16g
Carbohydrates: 12g
Protein: 57g


Snack #1: Salad Spinach, Cheese, Apple

Calories: 143
Fat: 5.8g
Carbohydrates: 17.9g
Protein: 7.3g


Lunch: Chicken Breast, Fish Oil

Calories: 170
Fat: 3g
Carbohydrates: 0g
Protein: 35g


Snack #2: 100% Whey Protein, Flax Oil, Orange

Calories: 465
Fat: 19.1g
Carbohydrates: 21.3g
Protein: 53.4g


Dinner: Chicken Breast, Fish Oil

Calories: 170
Fat: 3g
Carbohydrates: 0g
Protein: 35g

Snack #3: 100% Whey Protein, Flax Oil, Orange

Calories: 465
Fat: 19.1g
Carbohydrates: 21.3g
Protein: 53.4g


Total:

Calories: 1843
Fat: 66g
Carbohydrates: 72.5g
Protein: 241.1g


Plus I burn off a hell of a lot of calories in the gym, so, yeah...that is quite low now that I look at it. 2400 calories is what I should be eating. Honestly, everytime I get onto a good diet, and am doing good, somewhere along the line, in my head, I am thinking that I am eating too much and doing it wrong. Then I stop and end up eating nothing. It's pretty annoying.

[Double3]

Eat protein with snack #1

[ecke70]

i would at least try to get some good carb source in for breakfast and pwo...

if you end up dropping a lot of muscle you wont look very fit come beach time ..

[Double3]

I didn't know Fitday tells you how many calories you need and what your macros should be...I might have missed that.

Also, the only thing I don't like about Fitday is that they usually don't have the food I eat on there. It's usually a different brand, or just something completely different, and the nutrition facts are always way off. =/

You can add custom foods

[workoutfreak078]

Eat protein with snack #1

Can you give me an example of a good protein source I should eat with it? Thanks.

i would at least try to get some good carb source in for breakfast and pwo...

if you end up dropping a lot of muscle you wont look very fit come beach time ..

Can you give me an example of a good carb source? Thanks.

[ecke70]

oats, wwbread, fruit,rice,potatoes,pasta,beans

[Suareezay]

Well, I only have the chicken with broccoli on my P.W.O. meal

oh ok, so youre not eating carbs at the one time that they are most necessary. cool.

what are your stats (weight, bodyfat)

[workoutfreak078]

oh ok, so youre not eating carbs at the one time that they are most necessary. cool.

what are your stats (weight, bodyfat)

6'1, 225lbs, 14.9% bodyfat.

[supaman61]

You could gulp down some olive oil with your chicken.

[Suareezay]

6'1, 225lbs, 14.9% bodyfat.

you should be eating way more than you are.

your maintenance calorie level is ~2865.

fat intake should make up 20-30% of that, which would be 567 to 860 calories worth, or 63 to 96g.

1.5x lean bw in protein would be ~300g, or 1200 calories worth.

you would make up the rest with carbs at 275 to 200g, depending on fat intake.

this would be for maintenance assuming no exercise. add in cardio and weight training and youd have a decent deficit. lower carbs on off days and youd have an even bigger deficit.

[workoutfreak078]

you should be eating way more than you are.

your maintenance calorie level is ~2865.

fat intake should make up 20-30% of that, which would be 567 to 860 calories worth, or 63 to 96g.

1.5x lean bw in protein would be ~300g, or 1200 calories worth.

you would make up the rest with carbs at 275 to 200g, depending on fat intake.

this would be for maintenance assuming no exercise. add in cardio and weight training and youd have a decent deficit. lower carbs on off days and youd have an even bigger deficit.

Thanks for the great info.

So you're saying I should get my deficit by cardio/lifting and not by restricting calories?

[Suareezay]

So you're saying I should get my deficit by cardio/lifting and not by restricting calories?

not necessarily. i was just giving you an idea of how you should be eating.

but yea i like to keep calories high-ish when dieting and letting activity make up the deficit. this lets you eat more/better tasting foods, and prevents you from eating 900 calories a day and having performance and muscle go to hell. although with an IF training and dieting protocol with fatloss in mind - which is what i do when dropping weight - off days are a combination of a pretty severe calorie restriction as well as activity; but training days involve a generous calorie surplus.