3.000cal nutrition plan - what do you think?

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Petitpois
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3.000cal nutrition plan - what do you think?

#1 Postby Petitpois » Sat Nov 05, 2011 8:42 am

Hi everyone,

It would be great if you could give me your opinion about this :
(& is it safe on the long run?)

Weight: 140.8 pounds (64kg)
Hight: 70.5 inch (179cm)


I want to bulk up with this:

Every day:
- Seeds & Nuts (mix of flax, pumpkin, sesame, sunflower & english walnuts)
60g

- Dry fruits (mix of dates, raisins, figs, plums)
60g

- Lentils or Beans
300g (when cooked)

- Millet & Quinoa OR Buckwheat & Brown rice
400g (when cooked)

- Oatmeal
200g

- Soy & Pea protein
50g

- Seitan
100g

- Tempeh
100g

- Olive oil
12g

Total: -- 168g protein | 361g carb | 66g fat | 2.600 cal

Veggies & fruits, each days:
- banana (80g),
- apple (160g),
- spinach (80g),
- broccoli or Brussels sprouts (150g),
- parsley (30g),
- tomato (80g),
- carrot (150g)
a bit of ginger, lemon, and 1 other serving of fruits and vegetables to bring variety (depending on the season).

With those, total would be around:
180g protein | 445g carb | 66g fat | 3000 cal

What do you think?

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Nicholas_Weir
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Re: 3.000cal nutrition plan - what do you think?

#2 Postby Nicholas_Weir » Sat Nov 05, 2011 8:49 am

If 3000 is your target then hell yeah! Macros seem spot on.

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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James
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Location: Derby, UK

Re: 3.000cal nutrition plan - what do you think?

#3 Postby James » Mon Nov 07, 2011 7:06 am

3000 is not enough to bulk at your height, I'd shoot for something more like 4000. To me your fat intake is rather low so I'd be looking to add calories in this area via peanut butter, olive oil, avocados, coconut products etc. You might also want to drop the amount of fresh veggies as all this fibre will make you feel full & make it harder to consume all the calories you need from other sources.

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Petitpois
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Re: 3.000cal nutrition plan - what do you think?

#4 Postby Petitpois » Tue Nov 08, 2011 9:32 am

Thanks Nicolas Weir & James,

You might be right about fresh fruits & veggies, the problem is that I want to have my 9 servings of fruits & veggies / day (recommended for long term health). But I find it already difficult to consume my 3.000 calories, I'll try to get my body used to it, little by little and then eventually see if I could go with more food... :D

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Nicholas_Weir
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Location: Sunshine Coast, Queensland, Australia

Re: 3.000cal nutrition plan - what do you think?

#5 Postby Nicholas_Weir » Tue Nov 08, 2011 8:25 pm

Petitpois wrote:Thanks Nicolas Weir & James,

You might be right about fresh fruits & veggies, the problem is that I want to have my 9 servings of fruits & veggies / day (recommended for long term health). But I find it already difficult to consume my 3.000 calories, I'll try to get my body used to it, little by little and then eventually see if I could go with more food... :D



That's the trick, gradually increase as your body adapts to consuming more cals. I started at 3000 cal and went up about 100-150 cal each week until I reached wheree I am now (4200 cal a day), I am pretty lazy too and don't ssem to have gained any fat at all. (I am bulking).

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


Image


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