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toiletmirror
05-29-2017, 08:29 PM
Hi all,

So this is my first post, been lurking around here for quite awhile. Been lifting for almost a year now, seen some gains and improvements.

However my diet was **** so I've also gotten fat... Want to start changing that. I'm still bulking, aiming for 67-68kg (now with minimal fat gain)

I've come up with a meal plan - will change some stuff here and there but ultimately match the nutrition.

What I'd like to ask if this one day diet is okay. I tried to minimise the fats (apart from the nuts). Also trying not to spend too much.

I'm currently 1.66m (5 foot 5) and 62kg (136lbs). I'd estimate myself to be of 15-17% body fat.

Is the protein too high for me? Thinking if I should drop my current daily protein shake to something else.

So hard to find calories while dropping protein or minimizing fats.

Would love any recommendations... Thanks!

P.S. Still really new to this, so please be patient!

----------------

Breakfast

Cereal, 60g ($1.02)
Milk 100ml ($0.28)

Calories: 222 + 72 = 294
Protein: 4.8 + 5.2 = 10

Lunch

Chicken Breast 150g ($1.50)
Lettuce 1/6 portion ($0.23)
Tomatoes 1 ($0.20)
Rice 1 bowl
Half a lemon's juice ($0.28)
200ml milk ($0.56)

Calories: 220 + (30) + 200 + 144 = 594
Protein: 45 + (0) + 4 + 10.4 = 59.4

Snack 1

Bread 3 slices ($0.25)
Peanut Butter 1 rounded tbsp ($0.24)

Calories: 223 + 107 = 330
Protein: 9 + 4.3 = 13.3

Snack 2

Bread 3 slices ($0.25)
Tuna (canned) 1/3 can ($0.55)

Calories: 223 + 90 = 313
Protein: 9 + 7 = 16

Dinner

Chicken Breast 150g ($1.50)
Lettuce 1/6 portion ($0.23)
Tomatoes 1 ($0.20)
Rice 1 bowl
Half a lemon's juice ($0.28)
200ml milk ($0.56)

Calories: 220 + (30) + 200 + 144 = 594
Protein: 45 + (0) + 4 + 10.4 = 59.4

Snack 3

Nuts 50g ($0.39)
Protein shake ($1.20)

Calories: 280 + 120 = 400
Protein: 12 + 24 = 36

Random Fruit

Orange/Apple/Banana

Total Calories: 2525
Total Protein: 194.1
Total Cost: $9.72

dipatel13
05-29-2017, 10:47 PM
What are the carb and fat macros?

Yes, 194g is higher than necessary. .8g-1g/lb is more than enough.

PBellFitness
06-01-2017, 01:53 PM
So really in a calorie surplus you only need around 100g of protein for your bodyweight, you could potentially put it as high as 120g and then spread 20g of protein across 6 meals? To hit 20g of protein from chicken you should reduce your portion size to 100g. Reduce this and then increase it across your snacks.

Play around with foods you enjoy and try to fit them into your plan. Providing you get your micronutrients in you can have some fun with your diet once you your protein in place.

PBellFitness
06-01-2017, 01:54 PM
But to answer the original question - 194g of protein won't do you any harm, so if you prefer it to carbs/fats then stick with it. Otherwise get yourself some tasty carbs and fats in there instead!