What do you think of my build muscle fat loss meal plan?

[hitchensGame]

Height: 6'3
Weight: 210
Goal: Build Muscle Lose Fat

Intermittent Fasting Eating Schedule, 8 hours to consume the following:

Meal 1
Serious Mass Protein Shake
• 1250 calories
• 4.5g FAT
• 50g protein
• 252 carbohydrate


Meal 2

½ cup oatmeal made with water
½ cup strawberries
6 egg whites, 1 whole egg

Meal 3
1 cup of green vegetables
8 oz chicken breast

Meal 4
8 ounce chicken salad made with 8 oz chicken breast. 2 tbsp Italian dressing, ½ medium tomato, 2 leaves romaine lettuce, ½ cup broccoli

Meal 5
8 oz lean steak
1 cup green veggies


Please let me know your thoughts, thank you!

[StriveForGold]

Extremely low calories, fat, and protein.

[WonderPug]

Wow, you're consuming a lot of processed junk food (the "mass gainer") and your diet is astonishly deficient in dietary fat.

You don't list caloric intake or TDEE, so who knows if you energy intake is sufficient or not. I don't understand why you would eat 5 meals in an 8 hour window.

Anyway, to start learning the basics about nutrition. please read the relevant stickies at the top of the nutrition forum as well as this:

COMPOSING A RATIONAL DIET

Advice on diet and nutrition is often based on myths and, even more so, on the marketing message of supplement companies and self-proclaimed diet gurus with agendas contrary to your interests. Please don't allow yourself, your health, your fitness goals or your wallet to be compromised by the prevalent misinformation. Learn the basics of nutrition and start engaging in healthy, rational dietary habits that can last a lifetimes.

The first step is to discard biased advice on nutrition and diet, and, in its place, embrace simple logic:

Compose a diet that ensures micronutrient and macronutrient sufficiency, derived predominantly from whole and minimally processed foods if possible, with remaining caloric intake being largely discretionary within the bounds of common sense.

Caloric Intake

Energy balance is the primary dietary driver of body weight and it also impacts body composition. A chronic surplus of calories will result in increased body weight and a chronic deficit of calories will result in a loss of body weight.

In other words, in order to gain about one pound of tissue weight (as opposed to transient flux in water weight), you need to consume a total of about 3,500 calories more than you expend. And to lose about one pound of tissue weight, you have to do the opposite -- consume about 3,500 calories less than you expend.

Thus, the first step in constructing any rational diet is to get a sense of how many calories per day, on average, you should consume in order to progress towards your goals.

The average number of calories you expend per day -- called total daily energy expenditure (TDEE) -- is a function of your basal metabolic rate (BMR) and your average weekly activity level.

To estimate your BMR, it's important to have a sense of how much lean body mass (LBM) you carry. If you're not sure, post a photo or two and we can estimate your percentage body fat and, from this number and your total body weight, it's easy to estimate LBM by using the following formula:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)
or
BMR = 370 + (21.6 * LBM in kg)

The next step is to estimate average weekly activity using the following guidelines to calculate an activity factor (AF):

• 1.1 - 1.2 = Sedentary (desk job, and little formal exercise, this will be most of you students)

• 1.3 - 1.4 = Lightly Active (light daily activity and light exercise 1-3 days a week)

• 1.5 - 1.6 = Moderately Active (moderately daily Activity & moderate exercise 3-5 days a week)

• 1.7 - 1.8 = Very Active (physically demanding lifestyle & hard exercise 6-7 days a week)

• 1.9 - 2.2 = Extremely Active (athletes in endurance training or very hard physical job)

To estimate TDEE (the calories at which you will neither gain nor lose tissue weight), use the following formula:

TDEE = BMR * AF

Now that you've estimated your TDEE, it's important to refine that estimate empirically. To do so, consume an average amount of calories equal to estimated TDEE for two weeks, monitoring weight change. The results will confirm your actual TDEE.

Once you know your actually TDEE, set your caloric intake to match your goals as follows:

To maintain weight, consume an amount of calories equal to TDEE.
To lose weight, consume 10% to 20% less than TDEE.
To gain weight, consume 10% 20 20% more than TDEE.

Monitor weight change via the scale and also body composition via the mirror and how clothing fits, making adjustments as needed biweekly.


Macronutrient Intake

Ensure that your intake of macronutrients meets sufficiency (as defined below), with remaining macronutrient composition of the diet being largely a function of personal preference.

Ideally, ensure macronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

Protein: ~0.6 to ~0.8 grams per pound of bodyweight (or target/ideal weight in the obese) -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight (or target/ideal weight in the obese) -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer (or target/ideal weight in the obese) -- as implied by research.

Micronutrient Intake

Take care and use good judgement in food selection and portioning to ensure that micronutrient sufficiency is reached without excessive intake from dietary sources and/or supplements.

As with macronutrient sufficiency, one should ensure micronutrient sufficiency predominantly or, ideally, entirely from whole and minimally processed foods.

To get a good sense of recommended intake of vitamins and minerals, please review this USDA guidelines webpage.

You'll find the following information particularly helpful:

Intakes: Recommended Intakes for Individuals

RDA and Adequate Intake for Vitamins and Elements

Upper Limit for Vitamins and Elements

Electrolytes and Water

Meal Timing, Composition & Frequency

The number of meals you consume, the timing of those meals and the macro/micronutrient composition of each meal is largely a function of personal preference.

While it might be "optimal" to consume more than one meal per day and less than 5 meals per day, the simple truth is that any difference that directly results from such fine tuning is likely too small to notice even after years of training.

Thus, base your meal timing, composition and frequency on your subjective preference such as to optimize your sense of energy, performance, satiety, palatability, convenience, social/business life and sustainability.

Do not hesitate to very all three factors from day to day as circumstance dictates. In other words, do not become a slave to routine, with inflexibility compromising your quality of life.


Pre & Post Workout Nutrition

What (if anything) you consume before and after your workout does not play a significant direct role in the outcome of your diet, beyond personal preference.

Why? Because what matters in terms of direct impact on outcomes is total daily intake of all nutrients.

Thus, you should optimize based on how you respond to training in a fed or fasted state, and based on your hungry after exercise. In other words, use common sense.


Supplements

Supplements are just that, products that are intended to supplement deficiencies in your diet. If your diet is properly composed then there's no need or unique benefit to using supplements.

If your diet isn't properly composed and, thus, you have deficiencies, try to fix your diet to cure such deficiencies though the consumption of whole and minimally processed foods. If you can't fix your diet, then use the lowest dose supplement(a) needed to cure any remaining deficiencies.

[hitchensGame]

StriveForGold - do you have a sample mean plan?

WonderPug - Can i use Pro Mass Gainer instead?

[StriveForGold]

StriveForGold - do you have a sample mean plan?

WonderPug - Can i use Pro Mass Gainer instead?

I believe meal plans should be tailored for individual needs, and WonderPug's head would explode at the thought of consuming a supplement. So best to just head to stickies and start educating yourself on how to compose a diet.

[WonderPug]

WonderPug - Can i use Pro Mass Gainer instead?

You can eat whatever processed junk food you desire, but it's best to limit it to a smaller percentage of calories or, if you can't for some odd reason, than at least go to McDonalds or a similar fast food eatery where you can get better nutrition.

As for meal plans -- plan to eat what you're in the mood for at the time you're hungry in quantities and combinations of foods that meet micro/macronutrient sufficiency from predominantly whole and minimally processed foods.

[hitchensGame]

I believe meal plans should be tailored for individual needs, and WonderPug's head would explode at the thought of consuming a supplement. So best to just head to stickies and start educating yourself on how to compose a diet.

ok but i've made great gains using the supplement. Regardless, I will educate myself more and post another meal plan when i'm done. Keep your eyes out.

Thanks,

[hitchensGame]

You can eat whatever processed junk food you desire, but it's best to limit it to a smaller percentage of calories or, if you can't for some odd reason, than at least go to McDonalds or a similar fast food eatery where you can get better nutrition.

are you against supplements completely? Protein shakes?

[WonderPug]

are you against supplements completely? Protein shakes?

Protein shakes and mass gainers are simply processed "industrial" foods. That's all.

Based on ingredients and production methods, most protein powders are processed fast foods with some falling into the category of processed junk food. The vast majority of mass gainers are simply classed as processed junk foods.

You can consume processed fast foods and even processed junk foods and still have a proper diet, but it's best to limit intake as much as possible.

[hitchensGame]

can you guess my percentage body fat so that i can do the math for my BMR?

I'm going to posta pic shortly.

[hitchensGame]

this is from Bulking....

http://tinypic.com/r/2i0dirn/8

[StriveForGold]

[hitchensGame]

Thank you so much but now i am a little confused:

LBM = body weight * (1 - percentage body fat)

To estimate BMR, use the the Katch-McArdle formula:

BMR = 370 + (9.8 * LBM in pounds)


LBM = 210lbs * (1 - 15% body fat)
LBM = 210lbs * (14)? or (.85) ?
LBM = 210lbs * 14
LBM = 2940

BMR = 370 + (9.8 * 2940 ? )

I'm sorry..

[StriveForGold]

You need to use Kg.

[hitchensGame]

is this right?

LBM = 210 * (1 – 15%)
LBM = 210 * (.85)
LBM = 178.5

BMR = 370 + (21.6 * 178.5)
BMR = 370 + (3855.6)
BMR = 4225.6