Prep Phase input please =)

[Mick]

G'day everyone,
I'm starting my prep phase as of tomorrow. Iv been using an old excel document to calulate every protein, carb, fat & calorie. I know a lot of people say to to worry about calculating but i find it easier to do so....
Any input into the diet i have formulated would be great......

I'm 28 weigh 189lbs, 86 kilo's. Over 15% bf
In the past iv been following a traditional bodybuilding high protein, low carb diet.

From what i'v read i need 189g of fat and protein
Diet for day off as follows:

*Waking*
Coffee
Cream x 2 tbsp

*Lunch*
Chicken Breast 250g
Coconut Oil 20g
Mixed Salad
Olive Oil 36g

*Snack*
Protein Shake 22g
Coconut Milk 125ml
Eggs x 2
Almonds 50g

*Dinner*
Steak 250g
Beans x 2 cups
Butter 40g

*Before Bed*
Cottage Cheese x 1 cup

187g Protein / 11.4 Carb / 187g Fat / 2627 calories

[Craggydon]

That looks pretty good. You may want to consider swapping the protein drink for food though, they can cause an insulin spike. 22g isn't a lot but I would air on the side of caution there.

[Mick]

Thanks buddy

[Pete]

Just a quick question.... how did you calculate 11.4g carbs?

Between 2 cups of beans and 1 cup of cottage cheese alone, that is a lot more carbs than that.

I'm also trying to figure it all out.

[Mick]

From what I read I didn't need to calculate fiber carbs but now from iv been told I need to cut out the beans.
With cottage cheese I calculated it from the tub

[Pete]

I'm sure there are some variations between different brands, but 2 cups of beans and 1 cup of cc would add up to roughly 50g of carbs (and that's minus the fiber in beans). That's why I was curious how you came up with 11.4g

I used to eat beans a lot, but now I only eat them after a workout.

[Mick]

1 cup of cottage cheese = 37p - 4.6c - 13.7f

[ibobland08]

I'm sure there are some variations between different brands, but 2 cups of beans and 1 cup of cc would add up to roughly 50g of carbs (and that's minus the fiber in beans). That's why I was curious how you came up with 11.4g

I used to eat beans a lot, but now I only eat them after a workout.

Um no.  Where are you getting your nutrition info from?

[nickl413]

What kind of beans are we talking about? 
2c. pinto beans= 60 carbs
2c. green beans=11 carbs

[Mick]

Um Yes.....
I have the tub of creamed cottage cheese sitting here right in front of me....
Maybe Australia's cottage cheese is lower in carbs.
I can post a snap shot.....

Diet now has been formulated with higher fats coming from meat and I no longer use powders until post workout

[Pete]

Um no.  Where are you getting your nutrition info from?

"Um no" to which part of my post?

Black beans - 0.5 cup has 19g of carbs, 7g of fiber... so 2 cups have 76g (or 48g not counting fiber).

Cottage cheese - 0.5 cup has 4g of carbs... so 1 cup has 8g.

48+8=56... I called that roughly 50g.

I got my nutrition info from the labels.

Where are you getting yours from?