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View Full Version : Need help on meal plan! (reps)



Docker
05-10-2010, 05:05 PM
Hey guys im currently trying to do a 1500cal per day deficit but i cant seem to design a decent meal plan for each week, is there any kind soul that may be able to help me? It can be the same food for all 7 days just as long as it covers the calories, protein and carbs needed!
Im 180lb 5'10" doing a 500-1000 calorie deficit with meal times of:
09:00AM
11:45AM
13:30PM
15:45PM
18:00PM
20:00PM

Thanks in advanced!

PeanutButterBan
05-10-2010, 05:22 PM
At 180 with a 500 cal deficit you should shoot for about 1800 kcal a day.
Macros should be around 60-70g F (420-490 kcal), 180-200g P (720-800 kcal), and the rest as carbs so about 120g C.

I'd try and time the carbs around your workout thats when they will be used most efficiently. So if you workout in the morning I'd do 30g before and 60g after.

For cuts I'd stick to pretty clean foods with the occasional cheat meal (not day, meal).

Oatmeal
Fruit
Whey
Green Veggies
White/Sweet Potatoes
Brown Rice
Chicken
Lean Beef/Veal/Pork
Tuna/Tilapia/Salmon
Some dairy is okay, I usually cut most of it out except for a couple servings of greek yogurt a week
Dark chocolate
peanut butter
almonds
olive oil

Just what I would do, feel free to experiment and change it up as you go.