Flash_Monsta's Fat_Munch

Flash_Monsta

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Hello, going to keep a little log of my food, I'll try update as regular as I can.

Goals: Jakt and tanned
Height: 5'9
Bodyweight: 95kg

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7-1-14

Meal 1.
75g Oats
5 whole eggs
Multivit

Meal 2.
77g Spaghetti (uncooked weight)
180g Minced Beef (cooked, approx 20% fat, drained)
Tomato and Mushroom Pasta Sauce

Meal 3. (pre workout)
77g Spaghetti (uncooked weight)
180g Minced Beef (cooked, approx 20% fat, drained)
Tomato and Mushroom Pasta Sauce

Snack (post workout)
1.5 scoops Whey
5g Creatine
1 medium Banana

Meal 4.
200g Rice (cooked weight)
260g Tuna (in brine)
2 tbsp BBQ Sauce

Meal 5.
150g Grilled Chicken Breast (cooked weight)
80g Broccoli
80g Green Beans
Some Gravy (low fat)

Calorie Breakdown
Total: 3360 (approx)

Carbs: 267g approx
Fat: 123g approx
Protein: 272g approx

Notes:
VERY high fat day with it being minced beef day.
I havent counted calories from sugar/sweetner I put in my tea. If I started doing that I'll get lost in numbers and lose interest.
 
Last edited:
8-1-14

Breakfast
Oats 75g (uncooked)
5 eggs
1 scoop whey

Meal 2
Rice 200g (cooked weight)
Grilled chicken breast 175g
Broccoli & Green beans 80g
Mushroom and tomato pasta sauce

Meal 3
Rice 200g (cooked weight)
Tuna 130g (in brine)

Meal 4
See meal 2.

Meal 5
Whey 1.5 scoops
Creatine 5g
Oats 50g

Snack
Banana

Meal 6
Eggs 2
Egg whites 4
Butter 10g
BBQ sauce 1tbsp
Oats 60g (uncooked)

Total calories: 3406 approx

Protein: 283g (35%)
Carbs: 330g (41%)
Fats: 83g (24%)

Notes.
Today was more on the money, in terms of macros. Tomorrow I'm having chicken thighs, so I'd imagine my over all fat intake will increase.
 
9-1-14

Meal 1
Oat 75g (uncooked)
5 eggs boiled

Meal 2
Chicken thighs 6oz (skinless boneless)
Spaghetti 180g (cooked)
Tomato and mushroom pasta sauce

Meal 3
Oats 50g
2 scoops whey
5g creatine
1 banana

Meal 4
Chicken thighs 6oz
Rice 200g (cooked)
Mushroom and tomato pasta sauce

Meal 5
Tuna 130g
Rice 200g
Tomato and mushroom pasta sauce

Meal 6
2 whole eggs
4 whites scrambled.
1tbsp BBQ sauce

Total calories 3433

Protein 254g 35%
Fats 82g 26%
Carbs 284g 39%
 
Last edited:
10-1-14

Breakfast
Oats 80g
1 scoop whey

Snack
6 eggs
1 piece of toast

Post workout shake
1.5 scoops whey
5g creatine
Apple 130g

Meal 3
Spaghetti 175g
Minced beef 175g
BBQ sauce

Meal 4
See meal 3

Meal 5
Spaghetti 175g
Tuna 130g

Meal 6
Oats 60g
1.5 scoop whey

Calorie breakdown: 3464 approx

Protein: 285g (34%)
Carbs: 318g (37%)
Fats: 111g (29%)

Notes.
Why so much protein powder today? Because I've run out of eggs, tuna and chicken. Shopping tomorrow, fluffed it big time.
 
95kg @ '5"9? Built like a brick shithouse, lawls

Thread needs pix!
 
12/1/14

Cheat day

So I havent recorded anything I ate because I didn't see the point.
I had crisps, chocolate, chicken fajitas and a bunch of other good stuff.
 
Yeah I could do that.

Sunday 12-1-14

Meal 1.
Oats 70g
Eggs 5 whole
1 scoop whey

Meal 2.
Spaghetti 75g uncooked
Gammon 200g cooked

Meal 3.
See meal 2

Meal 4.
Porridge oats 65g
1.5 scoops whey
5g creatine
Banana

Meal 5
Spaghetti 75g uncooked
tuna 130g

Meal 6.
Oats 55g
5 whole eggs

Total calories: 3425

Protein: 279g
Carbs: 316g
Fats: 112g

Extreamly boring today, my cupboards are bare so I'm having to throw together what I can, the gammon was defrosted from christmas. Cooked that in pineapple juice in the slow cooker, was lush.
 
Last edited:
13-1-14

Meal 1.
Oats 65g
1 scoop whey
5 whole eggs

Meal 2.
Home made chips (don't know weight)
Gammon 200g
2 whole eggs (poached)

Meal 3.
Rice 195g cooked
tuna 130g
bbq sauce 1tbsp

Meal 4.
Chicken thighs (not weighed)
Mash potato
Gravy
Brocolli
Green beans

Meal 5.
Oats 60g
1 scoop whey.

Roughly 3000cals

Thats it, under ate slightly today, not by much I dont think. And because my GF cooked most of my meals today she didn't weigh it out. I managed to weigh out my gammon though.
 
I'm having to rely too much on my protein powder these last few days, whilst I'm waiting to get paid. We did such a huge shop for christmas, blew most of our food budget on crappy foods that I'm having to dip into my pockets for more grub these past few weeks. Hopefully I'll be able to get in proper meals, instead of oats and whey all the time.
 
14-1-14

Meal 1.
Oats 65g
1 scoop whey
5 eggs

Meal 2.
Rice 195g (cooked)
chicken thighs 150g
(love plain rice and chicken.. its my fav
 
Last edited:
How did you come up with the goal of 115g of fat a day?
 
How did you come up with the goal of 115g of fat a day?

I've researched a few diet programs, one from Matt kroczaleski 16 week program, whose workout routine I'm currently following, and one from animal paks big on a budget, the fat comes in at around 110-115g, for about 3400-3500 calories. That and i use a phone app to actually count the macros, which I'm not following 100% but it's useful.

The one thing that has surprised me, is how low my carbs actually have been, my protein is actually higher than I first anticipated, but that's fine.

If my target is 115g based on my calorie goals of about 3440ish, and I undershoot it or slightly overshoot it but I still hit my desired calories then as far as I care, I'm doing alright.
 
Last edited:
Thanks for the answer.

No worries, I've never really bothered with counting any macro nutrient except protein. Never really counted calories until now. You seem quite knowledgeable when it comes to nutrition, if you have any advice or tips it would be much appreciated.
 
15-1-14

meal 1.
70g oats
1 scoop whey (30g)
2 whole eggs
3 whites

Meal 2.
Rice 195g (cooked)
Meatballs 150g
cheese 25g
tomato and mushroom pasta sauce

Meal 3(&4) **
Rice 390g
Tuna 260g
Mushroom and tomato pasta sauce

Meal 4
Oats 60g
1.5 scoops whey

Meal 5.
2 slices of toast
4 whole eggs
1 white (had an egg spare)

** Yeah, so normally in work, I take a sneaky break and scoff my 3rd meal, but I was so busy I actually couldnt eat. So the time difference between my 2nd meal (10am) and 3rd (4pm) was spaced too far apart from my liking. Which is probably why I had such a crap workout because I wasn't bothered.
I have the mentality that if I don't eat, I dont train. But I couldn't afford to miss back, because it would mess up my training week. Anyways, thats life.

Oh, yeah. Underate by about 350 calories, I'm so scared I'm going to lose all my hard earned gains ;)

Total calories: 3088 approx

P: 243
C: 290
F: 98
 
Last edited:
16-1-14

Meal 1.
Oats 70g
4 eggs
1 scoop whey

Meal 2.
Rice 195g (cooked)
Thighs 150g
Mush & tom sauce

Meal 3.
See Meal 2.

Meal 4.
Rice 195g
Tuna 130g
Mush and tom sauce

Meal 5.
Oats 50g
2 scoops whey

Meal 6.
toast 3 slices
4 eggs

Snacks.
Banana

Total calories: 3451

P. 274
C. 324
F. 109

Atleast thats what I think I had, I know all the measurments are right because I jot them down, as for the order of my meals, I don't remember.
 
17-1-14

Meal 1.
Oats 70g
1 scoop whey

Meal 2.
2 slices wholewheat toast
5 eggs

Snack.
1 scoop whey

Meal 3.
Rice 195g cooked
Minced beef 150g
Tom and mush sauce

Meal 4.
See meal 3

Meal 5.
Rice 195g
Tuna 130g

Meal 6.
2 slices wholewheat toast
1 whole egg
4 whites

Total cals. 3424 approx

P. 243
C. 286
F. 134
 

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