Adding broccoli to my diet - how much?

[LV_Rider]

Hey everyone I am looking to throw in broccoli to my cutting diet now because I read it would be better than carrots and canned green beans.

My question is: How much of it do I need at lunch time to substitute for 3oz of carrots and how much at dinner time to substitute for 1 can of green beans?


Thanks a lot for your help!


BTW Im 5'11", 160 lbs, 23 y/o, and 13.49% BF........This is my diet below.


--------------------------protein----carbs----fat----calories
6:15 30 mins cardio

7:00 breakfast
1/2 cup oats---------------5--------26-------2.5-------140
5 egg whites--------------17.3-------1.7-------0-------82
1 tbsp ANPB----------------4---------3--------8------105

10:00 protein shake
1 scoop bioplex------------24---------0--------0-------96
egg whites protein

1 tbsp. fish oil------------0---------0--------13.5-----120


12:00 lunch
8 oz. of chicken------------44--------0---------2-------220
1 oz. of walnuts------------4---------5---------18------180
3 oz. of carrots-------------1--------9----------0-------35

2:30 lift weights 60 -75 mins

3:45 PWO protein shake
2 scoops ON 100% whey---46---------6---------3--------220
30 grams dextrose----------0--------30---------0------112.5
10 grams glutamine---------0---------0---------0--------0


6:00 dinner
8 oz of chicken------------44---------0---------2--------220
1 can green beans--------3.5---------14--------0--------70
1 tbsp. ANPB--------------4-----------3---------8--------105


9:00 Late protein shake
1 scoop ON casein protein--23---------4---------1--------120
1 tbsp flaxseed oil-----------0---------0--------14--------130
1 tbsp fiber-----------------0--------15---------0--------60
(colon pure from GNC)

TOTALS-----------------219.8------116.7------72--------2015.5
-----------------------PROTEIN-----CARBS-----FAT------CALORIES

 

[36drew]

I would sub 2 cups worth.