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View Full Version : Please Critique My LeanGains Diet Meal Plan Based On My Macros



gymratsurfer
03-18-2013, 04:49 PM
So to give you guys a heads up, I calculated my Macros using 1percentageedge.com IF Calculator. I set it up for a CUT Diet -35%/+10%.I will be eating 3 meals between 1:00PM - 9:00PM. See attachment for macros I calculated. Appreciate any tips or advice. Want to make sure I am on the right track. I am 5'11", 31yo, 220LBS, about 16-18% Body fat. Thanks!


WORKOUT DAY:

PWO SHAKE
Glyco-Maize
Hydro Whey
30G Protien
35G Carbs
260 Calories

MEAL 1: (PWO)
2LBS of Bone in Chicken Breast
3.4LBS (1,525Grams) Potatoes (1TBSP butter / 2 TBSP Sour Cream / cup non-fat milk)
Steamed Broccoli
305 Grams of Carbs
170 Grams of Protein
18 Grams of Fat
2,071 Calories

MEAL 2:
lb Tilapia
45 Grams of Brown Rice Pasta
140Grams Frozen Berries with Kale / Rainbow Chard - Smoothie
50G Protien
50G Carbs
400 Calories

MEAL 3:
Casein Shake with 1cup non-fat milk
5 Hard Boiled Eggs (1 Yolk)
148G of Fresh Berries
20G of Pumpkin Seeds
50G Protein
34G Carbs
17G Fat
480 Calories


REST DAY:

MEAL 1:
1.5LBs of Ground Beef Stir Fry with onions, mushrooms, veggies
85G of Fresh Berries
140G of Protein
12G of Carbs
50G of Fat
1082 Calories

MEAL 2:
Tuna Fish Salad with fat free Mayo
140Grams Frozen Berries with Kale / Rainbow Chard Smoothie
80G of Protein
18G of Carbs
392 Calories

MEAL 3:
2 Scoops of Casein Shake with 2 cup non-fat milk (64)
56G Jarlsberg Cheese
78G Protein
12G Carbs
16G Fat
504 Calories

cumminslifter
03-18-2013, 05:34 PM
are you hitting your macros/micro/fiber intake? if so the names of the food you consume and the times you eat do not matter

gymratsurfer
03-18-2013, 06:10 PM
are you hitting your macros/micro/fiber intake? if so the names of the food you consume and the times you eat do not matter

Can you please be more specific?
I listed above what I eat. Maybe I'm missing something..

cumminslifter
03-18-2013, 06:19 PM
are you hitting your macros/micro/fiber intake? if so the names of the food you consume and the times you eat do not matterplease re read

jobronze
03-18-2013, 06:28 PM
Why would you go for +10 on WO days? I would go with maintenance (0) to start. Then after a few weeks if fat loss slows, cut down on the amount of days per week you hit maintenance.

Overall I like the quality food in there, but I feel like for you to feel more satiety after your meals you need even MORE PLANTS! Not a side dish serving, like 1c or more per meal. Are you getting that much?

Lastly after cutting on (-20/0) myself, I found that carb cycling was completely unnecessary (for me). I feel like crap on low carb days and frankly if adherence is a problem, the whole diet goes to hell. So don't be afraid to adjust. There is no (noticeable) magic to the fasting. CICO+IIFYM+LotsofProtien+Heavy Lifting+NutrientDenseFood+AvoidingTooMuchEmptyKcal s=Win

Remember "leangains" is FLEXIBLE.