Originally Posted by selfmade
Never mind i fixed it up this is actually how much i had!!!
2034cals 73fat 253carbs 104protein
Definitely not enough protein. If you want to prevent catabolism (your body breaking down your own muscle tissue) then you want to aim for at least 1g protein per pound bodyweight.
Eat protein with EVERY meal. Generally, you want all of your meals to consist of either protein and carbs OR protein and fats. Not all three together. And not JUST a carb or fat (like your bowls of watermelon...sure they're yummy, but you have no protein source there).
What I personally would have you at calorically (I think I mentioned this before) is between 2000-2300 cals. Normally I opt for people to start at the higher end just in case, but it's your choice.
With what you have listed, you're at least getting within that range calroically. So for the sake of keeping things simple, let's base things at 2100 for the example I'm going to give you.
Always figure out your proteins and fats first. The rest of the cals left over after determining those two will be carbs.
Proteins - 1g/lb bw would put you at 200g
Fats - I prefer to do 0.5g/lb bw... puts you at 100g
200g protein = 800 cals
100g fats = 900 cals
From a goal of 2100, take out the protein and fat counts we have now and you get a remaining 400 cals to fill in with carbs. Which means 100g carbs.
Divide your protein evenly among your meals. If you eat 7 times a day, divide 200 by 7 to get 28-29g protein per meal.
Carbs should be centered around your workout. I prefer to workout in the AM, so my first three meals have carbs. If you work out in the PM, have some carbs at breakfast, then pre and post workout later in the day.
The other meals should be protein and fat. GOOD fats. Peanut butter, olive oil, raw almonds, raw walnuts....
Now this is just a guideline. If you want to raise your carbs a bit and bring down your fats a bit, that's fine. It's all dependent on how you as an individual handle carbs. So if you DO raise your carbs, be sure to reduce your fats to keep things at the same caloric level (and remember that fats are more calorically dense than carbs, it's not a 1:1 ratio).
As far as your proteins, get them up there. 200g should be your minimum intake. And once you get some protein powder it'll be easier to do that.
This should give you enough info to get things set up a little better. I COULD write up a full meal schedule for you, but I'm gonna leave that up to you. I get paid to do that for other people