So i recently starting working out around 2 months ago but i wasnt eating right so i dicided i would change that. I starting searching online until i came across this forum which i seemed to like. I starting reading the articles and i came across this site
http://www.freedomfly.net/Documents/calorie_calculator.xls. It says that i need about 3200 calories and 171 grams of protien. So i started messing with fitday.com and i came up with this.
Food Name
Amount
Unit
Cals
Fat (g)
Carbs (g)
Prot (g)
Delete
Total
2,275
79.7
247.0
150.5
quebon chocolate milk
serving grams kg lb oz 150
2.5
27.0
7.0
yogurt
serving grams kg lb oz 90
1.5
16.0
4.0
Broccoli, raw
cup cup, chopped cup, flowerets bunch floweret spear (about 5" long) grams kg lb oz 30
0.3
4.0
2.5
Croissant
frozen mini croissant small croissant medium croissant large croissant grams kg lb oz 190
10.0
21.0
4.0
Kraft peanut butter
serving grams kg lb oz 180
16.0
6.0
8.0
Quaker Oats
serving grams kg lb oz 240
4.0
40.0
8.0
Raisins
serving grams kg lb oz 130
0.0
31.0
1.0
almonds
serving grams kg lb oz 230
20.0
8.0
8.0
bread 2 slice
serving grams kg lb oz 340
4.0
62.0
14.0
can of tuna
serving grams kg lb oz 120
1.0
0.0
30.0
miracle whip light
serving grams kg lb oz 60
4.0
6.0
0.2
orange juice
serving grams kg lb oz 100
0.0
26.0
1.0
Chicken, breast
cup, cooked, diced oz, boneless, cooked oz, boneless, raw (yield after cooking) oz, raw (yield after cooking, bone removed) oz, with bone, cooked (yield after bone removed) cubic inch, boneless, cooked breast quarter (yield after cooking, bone removed) medium slice (approx 2" x 1-1/2" x 1/4") thick slice (approx 2" x 1-1/2" x 3/8") thin slice (approx 2" x 1-1/2" x 1/8") large breast (yield after cooking, bone removed) medium breast (yield after cooking, bone removed) small breast (yield after cooking, bone removed) grams kg lb oz 415
16.4
0.0
62.8
Total
2,275
79.7
247.0
150.5
im missing like 1000 calories and 21 grams of protien.
If you guys could help me out what else i could eat to get my requirments and give me other examples of what foods i can eat that would be great. Thanks