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NakedPut
09-23-2014, 01:42 PM
Hi all,

I am looking for someone to help me put together a simple (for the most part, clean!) meal plan for my daily caloric/macronutrient needs. My details are below:

maintenance caloric needs - 3,738.40
proteins - 215g
fats - 215g
carbs - 215g

I am looking to cut and will cut calories by 500 daily. I will be doing cardio every other day and lifting 4x a week. I am looking for a SIMPLE meal plan in which the meals are easy to make...nothing complicated for this pea brain.

Can someone help me out?

BK

AFC96
09-23-2014, 05:23 PM
your fat is high and why is your macros all the same? 3738.40 why?

PBateman2
09-23-2014, 05:26 PM
Maintenance is 3700 calories? What are your stats? Activity factor?

Gen1GT
09-23-2014, 05:42 PM
Maintenance is 3700 calories? What are your stats? Activity factor?

My maintenance is almost 5000 calories, so it seems plausible if he's big.

OP, how much do you weigh?

By the way, those odd macros only get you 3655 calories.

NakedPut
09-24-2014, 08:34 PM
I'll have to do the calculation again. ****ed up somewhere. I am 215-220lbs at 6 feet.

Looking to get down to about 205 lbs lean. I'd say I'm about 18% body fat right now.

eatcravemove
09-25-2014, 08:11 AM
Hi all,

I am looking for someone to help me put together a simple (for the most part, clean!) meal plan for my daily caloric/macronutrient needs. My details are below:

maintenance caloric needs - 3,738.40
proteins - 215g
fats - 215g
carbs - 215g

I am looking to cut and will cut calories by 500 daily. I will be doing cardio every other day and lifting 4x a week. I am looking for a SIMPLE meal plan in which the meals are easy to make...nothing complicated for this pea brain.

Can someone help me out?

BK

I would do something like:

Breakfast: protein, + veggies + 1 more

Some Options:
eggs, ground beef, spinach
turkey bacon, broccoli, apple
smoked salmon, eggs, tomatoes, avocado

Lunch: protein + veggies + 1 more

Some Options:
steak, mashed potatoes, asparagus
chicken breast salad, nuts and fruit
ground beef lettuce wrap, fruit, avocado

Dinner: protein + veggies + 1 more

Some options:
salmon, cauliflower, sweet potatoes
pork, brussel sprouts, fruit salad
sushi rolls, tomato avocado salad

Essentially, make things easy for yourself by always having a protein and a veggie with every meal. The last item (if you even need it) can be something like (Sweet potatoes, avocados, fruits, nuts, rice, etc.). This way you can get your protein, carbs, and fat with every meal.