Sport cant get the 40:40:20 thing right

Sport Fitness
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benelson101

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Just tallied up what ive eaten today, and will be eating, and it comes in as 160g protein, 190g carbs, and 32g fat (7g sat fat). Also, only 1800 calories.

Im planning on 1 1/2 hour gym session plus a game of badminton. Im wanting to burn fat but surely that is not enough calories. Im having tin mackeral, tin tuna, chicken breasts and turkey slices plus 3 shakes (only 16.6 protein in each).

Carbs are from oatmeal, wholemeal pitta bread, an apple (25g, is that right?!) and a teacake (oh the shame, but just 0.5 sat fats) and i will be having a pot of fruit yoghurt between gym and badminton, i know its a lot of sugared carbs but its all i have on me.

Im not particularly hungry but the online calculators say it should be 2500 calories, then i take 200 off to increase fat burning. any ideas or thoughts?

thanks
ben
 
And on the next thread you're complaning about eating too much. Looks like you don't need advice.
 
right so i should go eat a pizza just to make up for the calories?!?!?

Thanks for the constructive advice. The next thread was a cheat meal, im trying to ask a question about daily routine.
 
Ok, ok. Sorry, couldn't help it.

Try adding some other sources of carb such as rice,sweet potato, pulses, sweetcorn. And it looks like you're not eating enough veggies. For your fruit intake you can try a banana or other tropical fruit which is higher in cal.
 
this is what i dont get. i had a banana for breakfast, and had a carb with breakfast and lunch and as a snack.

maybe i should just eat raw veg all afternoon. i try to keep each meal as close to 350kcals as possible, but i think not eating carbs after the gym at 10ish really messes up my daily intake. i'll have to throw in a carb as a pre WO snack. but then that throws the 40:40 balance out of sync as im told i should be on around 160g protein a day, but then if i eat more protein my kcals with spiral out of control and aaaaaaaaaaaaaaaaarrrrrrrrgggggghhhhh!!

Someone please come be my cook for a week.
 
I guess you have to eat more of both. Carbs and proteins contain equal number of calories per gramm so not that difficult to get the 40:40 right. And you definitely should be eating some complex carb in your pre workout meal.
 
As long as your AVERAGING that over the week then you'll be fine. Just keep your protein and quality carbs up. Snack throughout the day. You could try looking into weight gainers aswell (if you have the cash)
 
20% calories from fat is too low. 25% should be the minimum, 30% ideally (assuming its good fat, EFA's and such, with just enough saturated fat to fuel anabolism)
 
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