I am starting to work on planning my diet, please let me know what you think of it.
From the calorie calculator (here), my "needs" for a hole day would be:
Carb : 384g
Fat : 54g
Calories : 2560 calories
I am eating 6 meals a day:
1 150g oat + 10g soy isolat prot
2 200g beans + 12g flax
3 300g quinoa + 10g soy isolat prot
4 200g lentil + 12g flax
5 150g oat + 10g soy isolat prot
6 200g tofu
... those "grams" are when cooked.
It gives me in total:
Carb : 375g
Fat : 61g
Calories : 2500 calories
... to each meal I add one serving of fresh fruit or/and vegetable (or more), but I don't list them here (banana, apple, lemon, carrot, spinach, celery, pepper, onion, garlic & broccoli are the one most often consumed)... so I know that my carbs, protein and general calories would be somewhat higher. Once a week I let myself go to a more delicate meal (raw pizza, nut burger, etc).
I would love VEGA shakes but I can't afford it right now and I am not sure if I can find it in my country/europe.
What do you think? Is there such a thing as too much beans? Can that be bad?
Vit D 2400UI /day
Calcium 2 x 500 / day
B2, B6, B12, Folic Acid, Iodine, Selenium (veg1 mutivitamin)
DHA (400mg) & EPA (10mg) (vpure)
Some infos about me:
179cm - 70.5inches
64kg - 140.8pounds
25 year old
My first goals: - to be able to do 3 sets of 8 overhand pull-ups. Right now I am at zero.
- And to build up muscle around my lower back and abdomen, I have a fragile back.
I follow this plan here since a couple of weeks only (did cardio since 5 months 2 a week), but I have a gynecomastia (even though I am slim) and might go under the scalp. After such an operation the body can't take sport for a couple of months so I am not sure about my training yet... for the moment I bike a lot.
Years ago I lifted some weight, I absolutely love it, the feeling, intensity, muscle growing, blood pumping, sweat... unfortunately like many, I just did it on my own and got injured a few times, then dropped it and "forgot" about it, until now.
I'm HIV+, have a weak right arm & hand (had a paralysis few years back) but I can still manage most of the movement, I injured myself quite a few times already by trying too hard, I give myself a year to reach my first goal and get in better shape, then I will have a better eye on my next objective.
Thank you for reading my topic, sorry for my little english (I'm from Belgium).
All topics relating to health, diet, nutrition programs and any questions you might have about general health.
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