Foods Macro Breakdown !

[Tim Wescott]

Just some of the foods I eat while dieting............thought this might help others as far as macros and calories.
Easy to figure out,going by your particular portion size.

Of course there are lots more foods you can eat while dieting,but I generally stick to these most of the time,until I can`t stand it anymore!! ;D

5 oz. chicken breast =
Calories = 150
Protein = 35 grams
Carbs = 0 grams
Fat = 6 grams

3 oz. water packed tuna =
Calories = 98
Protein = 21 grams
Carbs = 0 grams
Fat = less than 1 gram

1 egg white =
Calories = 17
Protein = 3 grams
Carbs = 0 grams
Fat = 0 grams

1 whole egg =
Calories = 75
Protein = 6 grams
Carbs = 0 grams
Fat = 5 grams

1 scoop whey protein =
Calories =110
Protein = 20 grams
Carbs = 4 grams
Fat = 1.5 grams
Sugar = 2 grams

1/2 cup Success brown rice =
Calories = 150
Protein = 4 grams
Carbs = 33 grams
Fat = 1 gram

1 baked potato =
Calories =110
Protein = 2 grams
Carbs = 25 grams
Fat = less than 1 gram

1 cup yams =
Calories = 160
Protein = 2 grams
Carbs = 38
Fat = less than 1 gram

1/2 cup oatmeal =
Calories = 140
Protein = 5 grams
Carbs = 26 grams
Fat = 2.5 grams


Add more to this thread if you want,but use the same format please.

[bigironmike25]

Hey Big Tim~

Where do you buy your yams? I've never tried them before while dieting (i stick to oats / brown rice). Do you microwave them? I know you seriously reccomend them for CARB up at the end....my show is less than 3 weeks away thats why im asking...i love the board, thanks for your time and always helpful advice.

Have a good one,

MIKE

[Tim Wescott]

Hey Mike,welcome to the board,glad to have you here bud!! #awelcomesmiley4jo#

I just buy them in the produce section of the grocery store,used to peel and boil them,but for a while now I nuke those babies!!

Very similar to sweet potatoes,and are good for the last 3 days carb up,but so are lots of other things......lately I`ve been using plain baked potatoes,rice cakes,and before pump up backstage,jelly.

I also eat the sweet potatoes baby food, in a jar.......very conveinient and very old school.

[Massiv]

Good, no great, idea Tim about the baby food. I have done that in the past for a post workout meal. They are very convenient and usually taste pretty darn good. How do you do your yams? microwave like baked potato's??

[Sal Paradise]

Tim - do you know or can you point me in the direction of where to find the breakdown of buffalo and deer?
I happen to get free deer meat in the fall and I would like to use it for the contest diet but I have no idea about the caloric/nutrient brealkdown.

Thanks

Sal

[Tim Wescott]

I live in deer country too,also have some buffalo farms up here but have yet to look into them.

I`ll see what I can dig up.....I do know that buffalo is leaner than chicken breast beleive it or not.

I have bought the ground buffalo.......it is expensive but tastes great.

[Tim Wescott]

Here ya` go.I`ll get deer in a minute.

Buffalo game meat, 3 oz. (85g) (cooked, roasted)
Calories: 111
Protein: 22.8g
Carbohydrate: 0.0g
Total Fat: 1.5g
Fiber: 0.0g
*Excellent source of: Niacin (5.3mg); Vitamin B12 (1.5mcg)
*Good source of: Iron (1.8mg), and Selenium (10.2 mcg)

[Tim Wescott]

Deer Meat:

Amount Per 100 Gram Serving

Calories: 120

Total Fat 2g
Saturated Fat 1g
Cholesterol 85ml.
Sodium 51mg
Total Carboydrates 0g
Dietary Fiber 0g
Sugars 0g
Protein 23g

[bigironmike25]

You Da Man Tim,

great info bro....so do you just poke holes in the yams and nuke it for how long? sorry bro im a bachelor to the core and dont know how to cook alotta things

[Sal Paradise]

Thanks Tim!

Sal

[Tim Wescott]

No problem my friend!!