sushi caloric intake
As my screename implies, im trying to get buff and muscular but my caloric intake is REALLY REALLY low (are there any nutritionists out there?!
)
Here are my stats:
Age: 25
Height: 5 feet 8 inches
Wieght: 145 pounds
Body Fat: 14%
Daily Caloric Maintenance: 2500
Current Caloric Intake: 1500
Ok So i am trying to eat clean healthy calories, that means i am trying to eat foods with complex carbs, high fiber, high protien, high monounsaturated fats.
for 2500 calories needs to be split into 50% carbs 35% protien and 15% fat.
carbs = 1250 calories
protien= 875 calories
fat = 375 calories
i need to eat 5 meals a day.
so for each meal i need:
carbs: 1250/5 = 250 calories
protien: 875/5 = 175 calories
fat: 375/5 = 75 calores
converting to grams =
carbs: 250calories/4 calories per 1 gram of carb = 63 grams
protien: 175calories/4calories per 1 gram of prot = 44 grams
fat: 75calories/9calories per 1 gram of fat = 8 grams of fat
I want to eat sushi every day, and I am enquiring about the
COST and
AMOUNT of ingrediants needed to satisfy the daily 2500 requirements.
So How much does Tuna and Salmon cost, and how much would I need to buy to make it last for a week? ( I will do my grocery shopping every week)
Also I will NOT use white sushi rice, I will use BROWN rice. And I will also add avacado to sushi
Here are the nutrition facts of Brown Rice, Tuna, and Salmon, and Avacado (from fitday.com)
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Assuming that 16oz = 1 pound
Salmon : Protien: 83 grams of protien + 20 grams of fat
Tuna: Protien: 105 grams of protien + 5 grams of fat
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1 cup of brown rice = 46 grams of carbs + 5 grams of protien
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1 california avacado = 13 grams of carbs + 27 grams of fat + 3 grams of protien
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I hope you guys can make sense of this lol
Thanks for all your input