Hows my meal plan/ Am open to suggestions.

[dedication99]

So am new to this forum and I like how a lot of people are very helpful. I wanted to post my meal plan and see what you guys think. See I don't know if I want to bulk or lose fat! Am like 155 lbs., 5 10, and 24 YR old. and my body is very toned except for the abs. so I don’t know if I should cut my calorie intake and do more cardio to reduce fat or eat more and gain more muscle and worry about the abs latter. Eventually I want to weight more like 175 but I want it to be mostly lean muscle.
Here is a meal plan I made


meal 1/ pre work out
3 white egg 0 grams of fat 0 grams of carb 15 grams of protein 75 calories
2 loafs of bread 2 28 6 140

meal 2/ post work out 11 am
2 scoops 1.5 6 40 200
3/4 oats 4.5 40 7.5 225

meal 3/ 4pm
8 ounce chicken 1.5 0 52 224
3/4 oats 4.5 40 7.5 225
1 tsp olive oil/ on chicken 14 0 0 120

meal 4/ 9pm
2 scoops 1.5 6 40 200

4 cub milk/ one at each meal 20 52 32 520

total 49.5grams of fat 172grams of carb 200grams of protein 1929calories

What do you guys suggest I do? And how does it effect my meal plan?

[Gxp23]

Why are you noting eating the egg yolks? There are essential fats in there that you need, not to mention more protein and other nutrients.

Do you know how many calories you need a day?

Have you read the stickies?

[KouRon]

2 loafs of bread???

[Gxp23]

2 loafs of bread???

lmao I just noticed that.

[dedication99]

2 loafs of bread???

Yea I make an egg white sandwich
I have recently been buying egg whites mostly, but I do eat the whole egg when I buy eggs.

[Gxp23]

Yea I make an egg white sandwich
I have recently been buying egg whites mostly, but I do eat the whole egg when I buy eggs.

You make an egg white sandwich with 2 loafs of bread? Do you mean two slices? or are you going HAM on the bread?

[dedication99]

You make an egg white sandwich with 2 loafs of bread? Do you mean two slices? or are you going HAM on the bread?

Right I meant two slices lol,
I need like 1450 Calories a day

[Gxp23]

Right I meant two slices lol,
I need like 1450 Calories a day

I think you may be wrong. I think that may be your BMR, not maintenance.

[Gxp23]

Read this over a few times

http://forum.bodybuilding.com/showth...hp?t=156380183

[dedication99]

SO my BMR is 1,704 calories/day
Weight Maintenance = 2646 calories/day

[Gxp23]

SO my BMR is 1,704 calories/day
Weight Maintenance = 2646 calories/day

Sounds more like it, so now you know how much you need to eat just to gain weight at a steady rate is going to be at least 3000 cals a day, give or take.

[dedication99]

Sounds more like it, so now you know how much you need to eat just to gain weight at a steady rate is going to be at least 3000 cals a day, give or take.

Lets say I want to gain lean muscle then how much of that 3000 cals would you suggest I do protein compared to carbs or fats?

[Gxp23]

Lets say I want to gain lean muscle then how much of that 3000 cals would you suggest I do protein compared to carbs or fats?

Its all in the link I gave you

Minimum recommendations are:

Protein: 0.82g per lb of weight
fat: 0.4-0.5g per lb of weight

then you can fill the rest of your calories with carbs, only if you want to, there is nothing wrong with eating more protein and fat.

[dedication99]

Its all in the link I gave you

Minimum recommendations are:

Protein: 0.82g per lb of weight
fat: 0.4-0.5g per lb of weight

then you can fill the rest of your calories with carbs, only if you want to, there is nothing wrong with eating more protein and fat.

For example if I do 1.5g per LB of protein * 155 * 4 = 930 cal
.5g of fat* 155 * 9 = 700 cal
so am left with over 1400 cals of carbs. how am I suppose to eat all that carbs?

[AlwaysTryin]

For example if I do 1.5g per LB of protein * 155 * 4 = 930 cal
.5g of fat* 155 * 9 = 700 cal
so am left with over 1400 cals of carbs. how am I suppose to eat all that carbs?

Eat 2 loaves of bread

[respawn]

For example if I do 1.5g per LB of protein * 155 * 4 = 930 cal
.5g of fat* 155 * 9 = 700 cal
so am left with over 1400 cals of carbs. how am I suppose to eat all that carbs?

you don't have to get it all from carbs. just like Gxp23 said you can get the calories you need from extra carbs fats or protein

if you need 1400 more you could add

60g more protein, 70g more fats and 150g more carbs
35g more protein, 80g more fats and 150g more carbs
30g more protein, 60g more fats and 200g more carbs

all of these numbers will give you just over 1400 more calories. you could even just add 159g more fats

[Gxp23]

For example if I do 1.5g per LB of protein * 155 * 4 = 930 cal
.5g of fat* 155 * 9 = 700 cal
so am left with over 1400 cals of carbs. how am I suppose to eat all that carbs?

I said you dont have to, eat more fat if you want, eat more protein if you want, but going over those minimums will offer no extra benefits other than mental and physical satiety, there are a number of ways you can go about eating that many carbs, i.e Ice cream, milkshake, pb&j, nutella and banana sandwiches, if it were easy everyone would do it.

Eat 2 loaves of bread

Or this lol.

[MrBillson]

For example if I do 1.5g per LB of protein * 155 * 4 = 930 cal
.5g of fat* 155 * 9 = 700 cal
so am left with over 1400 cals of carbs. how am I suppose to eat all that carbs?

Why are you doing 1.5g protein/lb when you've just been told that 0.82g/lb is plenty?

You've also just been told that you don't have to fill all of your remaining calories with carbs.