APPROVED LOG
Approved Log PuritySourceLabs Athlete Daily Log
- Thread starter Phill
- Start date
Looking jacked man. Love the shirt too!
That stringer is sweet
Phill
Active member
Phill
Active member
Here is the new breakdown of macronutrients, calories and food weight for 5 equal meals during the day.
### Daily totals:
- **Rice:** 600 g
- **Extra virgin olive oil:** 15 g
- **Whole eggs:** 4 whole eggs
- **Egg whites:** 6 egg whites
- **Chicken breast:** 500 g
### Calculation of macronutrients and calories:
**Rice (600 g total):**
- Calories: 2100 kcal (350 kcal per 100 g)
- Protein: 48 g (8 g per 100 g)
- Carbohydrates: 480 g (80 g per 100 g)
- Fat: 6 g (1 g per 100 g)
**Extra virgin olive oil (15 g total):**
- Calories: 135 kcal (9 kcal per g)
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 15 g (1 g per g)
**Whole eggs (4 eggs total, approximately 200 g):**
- Calories: 280 kcal (70 kcal per medium egg)
- Protein: 24 g (6 g per medium egg)
- Carbohydrates: 2 g (0.5 g per medium egg)
- Fat: 20 g (5 g per medium egg)
**Egg whites (6 total egg whites, approximately 200 g):**
- Calories: 102 kcal (17 kcal per egg white)
- Protein: 24 g (4 g per egg white)
- Carbohydrates: 2 g (0.3 g per egg white)
- Fat: 0 g
**Chicken breast (500 g total):**
- Calories: 825 kcal (165 kcal per 100 g)
- Protein: 155 g (31 g per 100 g)
- Carbohydrates: 0 g
- Fat: 18 g (3.6 g per 100 g)
### Daily total macronutrients and calories:
- **Calories:** 3442 kcal
- **Proteins:** 251 g
- **Carbohydrates:** 484 g
- **Fat:** 59 g
### Subdivision into 5 equal meals:
### Meal (1/5):
- **Rice:** 120 g
- Calories: 420 kcal
- Protein: 9.6 g
- Carbohydrates: 96 g
- Fat: 1.2 g
- **Extra virgin olive oil:** 3 g
- Calories: 27 kcal
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 3 g
- **Whole eggs:** 0.8 eggs
- Calories: 56 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 4 g
- **Egg whites:** 1.2 egg whites
- Calories: 20.4 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 0 g
- **Chicken breast:** 100 g
- Calories: 165 kcal
- Protein: 31 g
- Carbohydrates: 0 g
- Fat: 3.6 g
**Totals per meal:**
- **Calories:** 688.4 kcal
- **Proteins:** 50.2 g
- **Carbohydrates:** 96.8 g
- **Fat:** 11.8 g
### Daily totals:
- **Rice:** 600 g
- **Extra virgin olive oil:** 15 g
- **Whole eggs:** 4 whole eggs
- **Egg whites:** 6 egg whites
- **Chicken breast:** 500 g
### Calculation of macronutrients and calories:
**Rice (600 g total):**
- Calories: 2100 kcal (350 kcal per 100 g)
- Protein: 48 g (8 g per 100 g)
- Carbohydrates: 480 g (80 g per 100 g)
- Fat: 6 g (1 g per 100 g)
**Extra virgin olive oil (15 g total):**
- Calories: 135 kcal (9 kcal per g)
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 15 g (1 g per g)
**Whole eggs (4 eggs total, approximately 200 g):**
- Calories: 280 kcal (70 kcal per medium egg)
- Protein: 24 g (6 g per medium egg)
- Carbohydrates: 2 g (0.5 g per medium egg)
- Fat: 20 g (5 g per medium egg)
**Egg whites (6 total egg whites, approximately 200 g):**
- Calories: 102 kcal (17 kcal per egg white)
- Protein: 24 g (4 g per egg white)
- Carbohydrates: 2 g (0.3 g per egg white)
- Fat: 0 g
**Chicken breast (500 g total):**
- Calories: 825 kcal (165 kcal per 100 g)
- Protein: 155 g (31 g per 100 g)
- Carbohydrates: 0 g
- Fat: 18 g (3.6 g per 100 g)
### Daily total macronutrients and calories:
- **Calories:** 3442 kcal
- **Proteins:** 251 g
- **Carbohydrates:** 484 g
- **Fat:** 59 g
### Subdivision into 5 equal meals:
### Meal (1/5):
- **Rice:** 120 g
- Calories: 420 kcal
- Protein: 9.6 g
- Carbohydrates: 96 g
- Fat: 1.2 g
- **Extra virgin olive oil:** 3 g
- Calories: 27 kcal
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 3 g
- **Whole eggs:** 0.8 eggs
- Calories: 56 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 4 g
- **Egg whites:** 1.2 egg whites
- Calories: 20.4 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 0 g
- **Chicken breast:** 100 g
- Calories: 165 kcal
- Protein: 31 g
- Carbohydrates: 0 g
- Fat: 3.6 g
**Totals per meal:**
- **Calories:** 688.4 kcal
- **Proteins:** 50.2 g
- **Carbohydrates:** 96.8 g
- **Fat:** 11.8 g
Phill
Active member
I add a note to the diet above.
I use alternative foods trying to maintain macros.
For example, I eat fish fillets or lean red meat instead of chicken .
if I eat something fattier like salmon, I remove the 4 egg yolks.
As mentioned, I try to maintain macros with different foods.
Fruit, vegetables and derivatives such as fruit juices or other drinks are not included/counted in the diet.
More or less you need to add around 500 total kcal of these foods per day.
To give you an idea, I eat every day
2 lemons
1-2 apples or pears
1 banana
pineapple and/or grape at will
400-500 ml of orange juice or grape juice
These foods are mostly "simple" carbohydrates.
I avoid very high-calorie fruit such as avocado, dates, coconut, dried fruit, both sugary dried fruit (such as apricots, figs, raisins and prunes), both those in shell (such as almonds, walnuts, peanuts and pistachios), and oily seeds (such as those of sunflower, pumpkin and sesame).
If I use any of these foods, for example an avocado, as before, I remove either eggs or oil.
I use alternative foods trying to maintain macros.
For example, I eat fish fillets or lean red meat instead of chicken .
if I eat something fattier like salmon, I remove the 4 egg yolks.
As mentioned, I try to maintain macros with different foods.
Fruit, vegetables and derivatives such as fruit juices or other drinks are not included/counted in the diet.
More or less you need to add around 500 total kcal of these foods per day.
To give you an idea, I eat every day
2 lemons
1-2 apples or pears
1 banana
pineapple and/or grape at will
400-500 ml of orange juice or grape juice
These foods are mostly "simple" carbohydrates.
I avoid very high-calorie fruit such as avocado, dates, coconut, dried fruit, both sugary dried fruit (such as apricots, figs, raisins and prunes), both those in shell (such as almonds, walnuts, peanuts and pistachios), and oily seeds (such as those of sunflower, pumpkin and sesame).
If I use any of these foods, for example an avocado, as before, I remove either eggs or oil.
slamming it hard FOOD
