Rate my diet / nutrition

[i<3cats]

6'2 / 188cm, 75-77kg
This is my maintanence / slight surplus
(I walk 7km+ daily and train 4x a week)

Macros:
3240kcal
230g protein
176g fat
180g carbs

Micros:
All in surplus, except for folate

Morning:
0,5L Kefir
240g Kiwi
30g Almonds
10g Brazil Nuts

Supplement:
6000IU Vitamin D3
120 Vitamin K2 (both disolved in coconut oil)
200mg Magnesium
1g potassium

Afternoon
I fry and bake with Ghee/clarified butter or coconut oil

400g Chicken breast
Or 400g beef grounded / sometimes steak
200g baked potatoes
200g cream cheese or 75g creme fraiche (planning to cut away that cheese and drink some milk instead)

On training days
2x0,5L coconut water with a bit of salt once before and after gym

Evening
0,5L milk or kefir
6-7 mediun eggs soft boiled or 300-400g salmon every 3rd day instead

50g beef liver once a week
200g magnesium

 

[Attila The Hun]

6'2 / 188cm, 75-77kg
This is my maintanence / slight surplus
(I walk 7km+ daily and train 4x a week)

Macros:
3240kcal
230g protein
176g fat
180g carbs

Micros:
All in surplus, except for folate

Morning:
0,5L Kefir
240g Kiwi
30g Almonds
10g Brazil Nuts

Supplement:
6000IU Vitamin D3
120 Vitamin K2 (both disolved in coconut oil)
200mg Magnesium
1g potassium

After noon
I fry and bake with Ghee/clarified butter or coconut oil

400g Chicken breast
Or 400g beef grounded / sometimes steak
200g baked potatoes
200g cream cheese or 75g creme fraiche

On training days
2x0,5L coconut water with a bit of salt once before and after gym

Evening
0,5L milk or kefir
6-7 mediun eggs sift boiled or 300-400g salmon every 3rd day instead

50g beef liver once a week
200g magnesium

Mirin food plan bro, I really need to pick up the fork!

 

[i<3cats]

---

Mirin food plan bro, I really need to pick up the fork!
I have rep limit on rn, will rep later.

Yeah man, you got this, im recovering from anorexia, i have never felt better scince a very long time.

 

[copeuntilumakeit]

6'2 / 188cm, 75-77kg
This is my maintanence / slight surplus
(I walk 7km+ daily and train 4x a week)

Macros:
3240kcal
230g protein
176g fat
180g carbs

Micros:
All in surplus, except for folate

Morning:
0,5L Kefir
240g Kiwi
30g Almonds
10g Brazil Nuts

Supplement:
6000IU Vitamin D3
120 Vitamin K2 (both disolved in coconut oil)
200mg Magnesium
1g potassium

After noon
I fry and bake with Ghee/clarified butter or coconut oil

400g Chicken breast
Or 400g beef grounded / sometimes steak
200g baked potatoes
200g cream cheese or 75g creme fraiche

On training days
2x0,5L coconut water with a bit of salt once before and after gym

Evening
0,5L milk or kefir
6-7 mediun eggs sift boiled or 300-400g salmon every 3rd day instead

50g beef liver once a week
200g magnesium

too much protein and fats, i don't recommend eating red meat, diary and eggs since it increases your cholesterol and bp. Please eat more soy and veggies

 

[i<3cats]

too much protein and fats, i don't recommend eating red meat, diary and eggs since it increases your cholesterol and bp. Please eat more soy and veggies

Are you jewish?
I am not missing a single nutrient, why would i eat vegetables

Yeah i need to cut away the creme cheese and itll be fine (40g less fat)

 

[copeuntilumakeit]

Are you jewish?
I am not missing a single nutrient, why would i eat vegetables

Yeah i need to cut away the creme cheese and itll be fine (40g less fat)

 

[SerafimN]

6'2 / 188cm, 75-77kg
This is my maintanence / slight surplus
(I walk 7km+ daily and train 4x a week)

Macros:
3240kcal
230g protein
176g fat
180g carbs

Micros:
All in surplus, except for folate

Morning:
0,5L Kefir
240g Kiwi
30g Almonds
10g Brazil Nuts

Supplement:
6000IU Vitamin D3
120 Vitamin K2 (both disolved in coconut oil)
200mg Magnesium
1g potassium

After noon
I fry and bake with Ghee/clarified butter or coconut oil

400g Chicken breast
Or 400g beef grounded / sometimes steak
200g baked potatoes
200g cream cheese or 75g creme fraiche

On training days
2x0,5L coconut water with a bit of salt once before and after gym

Evening
0,5L milk or kefir
6-7 mediun eggs soft boiled or 300-400g salmon every 3rd day instead

50g beef liver once a week
200g magnesium

mirin foodplan
im way too broke to afford even half of this

 

[i<3cats]

mirin foodplan
im way too broke to afford even half of this

Where are you from?
I spend 90-120€ a week total
Thats under 500€ a month (Germany)

 

[thegoldenlight]

mir

6'2 / 188cm, 75-77kg
This is my maintanence / slight surplus
(I walk 7km+ daily and train 4x a week)

Macros:
3240kcal
230g protein
176g fat
180g carbs

Micros:
All in surplus, except for folate

Morning:
0,5L Kefir
240g Kiwi
30g Almonds
10g Brazil Nuts

Supplement:
6000IU Vitamin D3
120 Vitamin K2 (both disolved in coconut oil)
200mg Magnesium
1g potassium

After noon
I fry and bake with Ghee/clarified butter or coconut oil

400g Chicken breast
Or 400g beef grounded / sometimes steak
200g baked potatoes
200g cream cheese or 75g creme fraiche (planning to cut away that cheese and drink some milk instead)

On training days
2x0,5L coconut water with a bit of salt once before and after gym

Evening
0,5L milk or kefir
6-7 mediun eggs soft boiled or 300-400g salmon every 3rd day instead

50g beef liver once a week
200g magnesium

Mirin