macro help please

[loki]

stat: 5' 10", 170lbs, approx 12% bf

this is what i'm following:

18 * 170 = 3060 calories
P/F/C = 40/40/20

1224 cals from protein
1224 cals from carbs
612 cals from fat

306 grams protein
306 grams carbs
68 grams fat

and this is what i'm eating, minus 3 cups of random veggies throughout the day and gallon+ water a day. also, the meals change a little through the week but the p/c/f amounts are pretty much the same:

meal 1 protein/carbs/fats/calories
2 scoops whey 40/8/4/240
1/2 cup oats 5/27/3/150
1 tbl spoon whipping cream 0/1/5/45
1 tbl spoon nat pb 4/3/8/95

meal 2
4 oz chicken 22/0/1/110
1/4 cup brown rice 3/37/2/170
1/2 can beans 11/28/2/193

workout

meal 3
2 scoops whey 40/8/4/240
3/4 cup oats 8/41/5/300

meal 4
2 can tuna 64/0/3/300
1/2 can beans 11/28/2/193
1/4 cup brown rice 3/37/2/170

meal 5
6 oz turkey breast 36/3/5/210
2 slices whole grain bread 6/22/2/100
1/2 cup nat apple sauce 0/14/0/50

meal 6
2 scoops whey 40/8/4/240
3/4 cup oats 8/41/5/300
1 tbl spoon whipping cream 0/1/5/45
1 tbl spoon nat pb 4/3/8/95

actual total:
1220 cals from protein
1240 cals from carbs
630 cals from fat

305 grams protein
310 grams carbs
70 fat

total calories: 2946

btw, i haven't been using supplements or efa's as i'd like to keep things pretty basic and i'm not competing for anything. i'd just like to be about 180lbs or so at 12-14% bf. am i planning this out right? i've only organized one diet plan and want to make sure i'm not taking in too much or too little in any area of the p/f/c.

 

[P-funk]

I think it looks good provided that amount of cals is hypocalric for you.

In meal 5 I would drop the apple sauce though. To sugary and not enough, if there is even any, fiber. How about a whole apple instead?

 

[Cardinal]

Pfunk- you mean hypercaloric not hypo, right?

Edit: For some crazy reason I didn't look at whose diet I was critiquing, throwing in random advice to someone who knows darn well the use of creatine, multi + fish oil.

I still don't see the harm in running a low dose fish oil nonetheless. Something simple like 1-2 g epa/dha for general health benefits.

Macros and diet overall looks fine

 

[loki]

hah. ok, i've finished up the last of the applesauce. just figured it was easier to get the nutritional info off the jar for right now. i have many many green apples in case i get the munchies, though. replace with apples. ok, that was easy.

well, i do have fish oil, it's just so...odd tasting. espeicially with any of my meals cept the tuna i guess. i think i can handle 1-2 tbl spoons a day though if there's benefits to it. but how do i calculate the fat oil into my total fat? do i just add it at some part of the day like a supplement or should i figure it into my overall fat intake for this meal plan?

 

[Cardinal]

With the fish oil, consider it just like any other food. Add the calories and fat grams to your daily totals and figure it as a part of your diet.

Get capsules to avoid the funky taste. Buy online or check somewhere like sams costco etc.