My New Diet Plan... Help?

[DoMiNo87]

Hey all, I joined a couple weeks ago and have been lurking through the BB.com threads since then, reading up on macros, diet plans, healthy foods, etc etc. I put together a diet plan below, and I'd appreciate any feedback/suggestions. Once I'm confident about my diet plan I'll start putting together a workout plan.


Profile
Age: 23
Weight: 192
Current Body Fat: 21% (according to a gym trainer)
Target Body Fat: 10-12%



Macros
I came up with these target numbers after reading through a few threads on here, and articles elsewhere on the internet.

Protein: 240g (960c)
Carbs: 275g (1100c)
Fat: 40g (360c)
TOTAL: 555g (2420c)



Daily Consumption
These are the foods/servings I plan to intake on a daily basis, broken up over 4-5 meals. I'll also be drinking a gallon of water a day, taking multivitamins, as well as L-Glutamine before and after my workouts.

Food................Protein.....Carbs.....Fat.......Serving
Tuna.................41............0..........5... .......1 can
Egg Whites.........26............2..........0......... .1 cup
Chicken..............43...........0..........5.... .......1 breast
Protein Powder....100..........6..........20.........4 scoops
Rice..................4.............45.........0.. ........1 cup
Pasta................7.............42.........1... .......1 serving
Beans................8.............23.........0... .......1 serving
Bread................10............42.........4... .......2 slices
SoyMilk..............6.............46.........10.. ......2 cups
Lettuce.............1..............4..........0... .......3 oz
Bananas............2..............51.........1.... ......1 banana
Raspberries........1..............15.........1.... ......1 cup
TOTALS............249..........276.......47

[PirateFace]

The foods on the list look pretty solid. What is your maintenance daily calorie level that you're assuming, and what defecit are you trying to achieve?

[DoMiNo87]

The foods on the list look pretty solid. What is your maintenance daily calorie level that you're assuming, and what defecit are you trying to achieve?

Thanks. My maintenance level is about 2,800 cals, and I read somewhere that you should deduct about 300-400 off that if you want to cut fat quick - so that's where I got the 2,400 cal number from.

[TomEst]

Looks solid brosef. If it were me though, I would up the protein and fats, and decrease the carbs. But I would also cycle carbs :-)

[PirateFace]

Thanks. My maintenance level is about 2,800 cals, and I read somewhere that you should deduct about 300-400 off that if you want to cut fat quick - so that's where I got the 2,400 cal number from.

That's solid. Just know that losing a pound of weight, which is typically 75% fat 25% LBM, requires a net loss of 3500 calories. A defecit of 400 per day sets you up to net -2800 per week, so less than a pound.

It'll work, but recognize that the progress will be slower than it could be. I'll second what TomEst said, you could definitely handle losing some of the carbs - I would probably pick one of the rice or pasta or bread - if you want to create a larger defecit. 240g protein is enough.

[DoMiNo87]

Looks solid brosef. If it were me though, I would up the protein and fats, and decrease the carbs. But I would also cycle carbs :-)

About how much would you recommend?

Protein - 50%
Fat - 30%
Carbs - 20%

?

[DoMiNo87]

That's solid. Just know that losing a pound of weight, which is typically 75% fat 25% LBM, requires a net loss of 3500 calories. A defecit of 400 per day sets you up to net -2800 per week, so less than a pound.

It'll work, but recognize that the progress will be slower than it could be. I'll second what TomEst said, you could definitely handle losing some of the carbs - I would probably pick one of the rice or pasta or bread - if you want to create a larger defecit. 240g protein is enough.

Sweet, thanks for the tips. I'll rearrange my list and substitute some carbs for more proteins/healthy fats

[PirateFace]

Sweet, thanks for the tips. I'll rearrange my list and substitute some carbs for more proteins/healthy fats

Just remember that if you want to increase your defecit (and at -400, you don't need to but it would speed up your progress) that you're cutting out the carbs and not replacing those calories. I think you have enough protein as is. You could safely add some healthy fats, definitely.