Calisthenics Unity

Hey everyone. So today I've been putting together my nutrition program, but I have some questions that I like to ask you guys. Thank you so much in advance!

Age: 20
Weight: 74 kg
Height: 182 cm

The numbers below have been calculated with Chris "The calculator" program (I'm a endomorph btw):
BMR (kcal): 1782,5
DIM (kcal): 2762,875
Daily Intake (kcal): 2962,875

According to the calculator I have to consume 568 g of nutrients every day:
182 g carbs
254 g protein
132 g fats

Instead of eating 4 times a day as showed in the calculator, I'm going to eat 6 times a day. I know that Chris emphasizes that you don't have to be too strict about weighing you meals but I am going to do that in order to get a good start eating healthier.

So this is what I came up with:

_________
Morning:
70 g of oatmeal (4 g fat, 35 g carbs, 8 g protein = 207 kcal)
10 g of almonds (5 g fat, 2 g carbs, 2 g protein = 58 kcal)
1 banana or 1 apple

Total amount of carbs: 37 g
Total amount of fats: 9 g
Total amount of protein: 10 g

Snack:
1 egg (6 g fat, 1 g carbs, 6 g protein = 72 kcal)
75 g chicken (4 g fat, 14 g protein = 99 kcal)
Some vegetables

Total amount of Carbs: 1 g
Total amount of Fats: 10 g
Total amount of Protein: 20 g

Lunch:
200 g chicken (11 g fat, 39 protein = 263 kcal)
50 g rice (34 g carbs, 4 g protein = 154 kcal)
10 g peanut butter (5 g fat, 3 g carbs, 2 g protein = 59 kcal)
Some vegetables

Total amount of Carbs: 37 g
Total amount of fats: 16 g
Total amount of Protein: 45 g

Snack:
100 g tuna (1 g fats, 26 g protein = 114 kcal)
1 slice of "rugbrød - danish healthy bread" (1g fat, 36 g carbs, 4 g protein = 172 kcal)
1 avocado (21 g fat, 12 g carbs, 3 g protein = 227 kcal)

Total amount of Carbs: 48 g
Total amount of fats: 23 g
Total amount of protein: 33 g

Dinner:
250 g chicken (13 g fat, 48 g protein = 329 kcal)
50 g cottage cheese (1 g fat, 1 g carbs, 4 g protein = 28 kcal)
80 g rice (1 g fat, 62 g carbs, 7 g protein = 280 kcal)
Some vegetables.

Total amount of carbs: 63 g
Total amount of fats: 15 g
Total amount of protein: 59 g
________

186 g of carbs in total = 4 g more than according to the calculator
73 g of fats in total = still 59 g of fats left
167 g of protein in total = still 87 g of protein left

So this is where it has been tough for me cause until know I've concluded 418 g of nutrients in my program but I still have 87 g of protein and 59 g of fats left to consume in order to reach the 568 g of nutrients in total. First of all, do any of you know any foods with a high amount of fats and protein I could eat as a late night snack or eat in one of the other meals so I can get rid of the last 87 g of protein and 59 g of fats? And is this program okay, or am I doing anything wrong, I really have no clue if I am doing this right? I think I have to eat a lot of food or is it just me? I am a bit scared of getting fat even though I am working out.

It would be awesome if any of you could take a look at this program of mine, cause I am a bit unsure if I've done this correctly.

Thank you guys so much!

- NewToTheGame

Hey. I guess you're a bulking endomorph because protein is the highest macro for endomorphs in the program. First I don't know why, 74kg but you need 254g of protein, that's 1.56g per lb of bodyweight, might be just me but a lot of people can't get in that much protein, now for you, you got 167g of protein in total in that, 74kg in lbs is 162.8lbs, so you're getting a little over 1 g per lb of bodyweight which is known as the "perfect amount" of protein. There's various foods you can add, maybe some more cheese for both fats & protein, another tablespoon of peanut butter, maybe some sort of fish, also eggs have both protein & fat, 6g protein & 5g fat for each one. I don't know really, that's really a lot of food that you're eating.. Fat gain is easier to see than muscle gain so you will probably notice it in a few weeks if it's too much fat gain and not muscle gain, all you have to do is eat a bit less really.

Yeah. I thought that 254 g of protein was a lot too. But I just typed in my weight, height and age in the endomorph calculator and this is what it came up with, and I tried to make a program, in which I incorporated the nutrients. I think it is really hard though... I don't really know where I have to go with this..

Maybe I should change my Daily intake so only eat around 100 kcal above my DIM instead of 200 kcal as in the calculator?

Hey, some snacks for high protein and low carbs :-)
Do you know about "Low fat quark" (in germany we call it "magerquark")?
Pro 100g Magerquark:

12 g protein
4 g carbs
0,2 g fat

I would also recommend you to eat thuna. you can buy it in cans and it contains lot of protein and fat
per 100g tuna

30g protein
0g carbs
6g fat

ah after reading through your daily plan again i realised that you already eat tuna. mhm.
maybe you should google for low carb high protein high fat snacks, i am pretty sure you will find a lot of good snacks :-)

i would also suggest to eat nuts! i know they are also kind of high in carbs but they will serve you with high fat and high protein. I really enjoy eating peanut butter or i like cashews as a "desk snack" :-)

And doing your own shakes is also a pretty good idea! :-)
You can make one with low fat quark, frozen berries, milk/water, and add a tablespoon of good oil (eg. linseed oil). This should work out for you :-)

Aaah thank you Joker for the awesome tips!! Definitely going to use them!

But am I doing my nutrition program correct?

Yeah NewToTheGame you are doing the nutrition program correct, I know it might sound weird that you need this much food, I found it weird too, I was cutting at 2512 calories, but I wasn't working out (wasn't consistent at least), the thing is, the DIM is BMR multiplied by activity multiplier which is 1.55 for moderately active (3-5 workouts a week), so sometimes you have no time to workout, maybe just once a week, then you'd have to eat less than the DIM/Daily Intake shows. That's why it might be strange for you it's so much food, now I would agree it's a bit too much protein in my honest opinion, but I actually am cutting at 2512 calories (2912 is maintenance) since I started working out consistently. Just a thing that you should keep in mind. Yea different kinds of nuts and nut butters help but I didn't say it because of the 4g carbs over the calculator, but I think it's fine to change up a bit and maybe eat more carbs and less protein or less fat. In that case, beans also have proteins, fat & carbs. For fat you could follow Elias's thread about coffee, a cup of coffee in a blender, 2 tbsp of butter, 2 tbsp of coconut oil and blend it, that puts a lot of fat in a coffee that might help you reach your fat goals for the day,

great replies guys !