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View Full Version : Help: Suggestions on Diet/Plan



jasondcarton
12-01-2012, 12:03 PM
Hey all, this is my first time posting here and was hoping to get anyones suggestions on how to improve this meal plan and if this would even work. I am 5"10, 163lbs and hoping to maintain my weight, but loose fat% to get better abs. I have been reading a lot online but getting mixed opinions. I made a meal plan consisting of 3 square meals with protein shakes in between. (Have to do this because my many classes do not give me the time to eat more than 3 square meals a day) Any suggestions would be great, am I getting enough protein,carbs, fat.. or too much or too little? Once again I am hoping to maintain my muscle, just loose body fat. I like these foods and tend to not get sick of them so would hope to keep these for the most part.


Multi Vitamin
Fish Oil x2

Meal 1: (Calories: 352.5, Fat: 1g, Carbs: 42g, Protein: 41.5g)
Protein Shake: Calories: 210, Fat: 1g, Carbs: 15g, Protein: 33g
1 Banana: Calories: 105, Fat: 0g, Carbs: 27g, Protein: 1g
Cup Egg Whites: Calories: 37.5, Fat: 0g, Carbs: 0g, Protein: 7.5g


Meal 2: (Calories: 395, Fat: 14g, Carbs: 57.5g, Protein: 13.5g)
1 Cup Oatmeal: Calories: 300, Fat: 6g, Carbs: 54g, Protein: 10g
1 Tbsp. Peanut Butter: Calories: 95, Fat: 8g, Carbs: 3.5g, Protein: 3.5g

Workout ☺

Meal 3: (Calories: 480, Fat: 5g, Carbs: 45g, Protein: 62g)
2 Protein Shake: Calories: 330, Fat: 2g, Carbs: 18g, Protein: 57g)
Cup Oatmeal: Calories: 150, Fat: 3g, Carbs: 27g, Protein: 5g

Meal 4: (Calories: 515, Fat: 9g, Carbs: 77g, Protein: 33g)
Chicken Breast Calories: 110, Fat: 0g, Carbs: 0g, Protein: 25g
Rice Roni Calories: 300 Fat: 9g Carbs: 50g Protein: 7g
Banana Calories: 105, Fat: 0g, Carbs: 27g, Protein: 1g
Green Tea (Roughly 2-3 Cups)

Meal 5: (Calories: 330, Fat: 2g, Carbs: 18g, Protein: 57g)
2 Protein Shake: Calories: 330, Fat: 2g, Carbs: 18g, Protein: 57g)

Meal 6: (Calories: 380 Fat: 20g, Carbs: 8g, Protein: 38g)
Salmon Calories: 340, Fat: 20g, Carbs: 0g, Protein: 37g
9 Jimmy Dean Turkey Sausage Link Calories: 360, Fat: 21g, Carbs: 3g, Protein: 39g)
1 Cup Mixed Vegetables Calories: 40, Fat: 0g, Carbs: 8g, Protein: 1g
Green Tea (Roughly 2-3 Cups)

Meal 7: (Calories: 210, Fat: 1g, Carbs: 15g, Protein: 33g)
Protein Shake: Calories: 210, Fat: 1g, Carbs: 15g, Protein: 33g

Snacks
Cup Almonds (Calories: 170, Fat: 15g, Carbs: 15g, Protein: 6g)

Fat: 67
Carbs: 277.5
Protein: 284