PDA

View Full Version : some feedback on my meal plan plzz



swolepatrol2388
06-22-2007, 12:22 PM
im currently 215 lbs
22% bodyfat
and want to cut up and decrease body fat by as much possible
After heavy research i was able to put a workout plan and a meal plan together however id like to see if what i did was right...
can you tell me how my daily plan looks like and what improvements i need to make please?


6:30
Hydrocut hardcore

7:00
30 minute cardio (treadmill)

8:00
Meal 1
6 eggs (5 egg whites, 1 whole egg)
1 cup of skim milk
Fish oil pill

10:00
Meal 2
Protein Shake (4 oz of water, 4 oz of skim milk)
Oatmeal
1 centrum vitamin pill

12:00
Meal 3
Chicken Breast with carrots and broccoli
Fish oil pill

2:00
Meal 4
Yogplait Yogurt
1 banana
5 halves of sun dried apricots (no added sugar)

3:00
Meal 5
Tuna Sandwhich (1/2 tspn light mayo, mustard, 1 whole egg, 3 slices of pickles
2 oatmeal bread
Asparagus (or some kind of other vegs)

5:00
Meal 6
1 can of tuna (squeeze some lemon on there)
1 baked potato

6:00
Hydroxycut Hardcore

6:30
2 BCAA Pills

6:45
Weight lifting and then 35 minutes cardio

9:00
Meal 7
Protein shake
2 BCAA pills
1 fish oil pill

boyscouT
06-22-2007, 01:20 PM
Could use a lot of work.. please read:

I recommend:
At least 1g of protein per lb of bodyweight
At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED (http://en.wikipedia.org/wiki/Polyunsaturated_fat), 30% MONOUNSATURATED (http://en.wikipedia.org/wiki/Monounsaturated_fat), & 30% SATURATED (http://en.wikipedia.org/wiki/Saturated_fat))
Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)
Other important tips:
Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
preWO (P+C)
immediate post workout (P+C)
and bedtime (P+F)
incidental fats in preWO and postWO are fine, but added fats are at your discretion
Eat your fruits & veggies!
Drink at least 1 gallon of pure water (http://en.wikipedia.org/wiki/Water#Human_uses) a day

swolepatrol2388
06-23-2007, 08:32 PM
so how can i add the necessary changes to this? please help

boyscouT
06-23-2007, 08:35 PM
so how can i add the necessary changes to this? please help
Was my other post unclear?

I do not want to baby you, nor do I think (at least I hope) that you are asking me to do everything for you.

All you need is at your fingertips, with a little guidance. I am here to give you that guidance.

More info here:
boyscouT's Diet/Training/Supp Guide (http://forum.bodybuilding.com/showpost.php?p=51814861&postcount=116)

swolepatrol2388
06-23-2007, 09:20 PM
Was my other post unclear?

I do not want to baby you, nor do I think (at least I hope) that you are asking me to do everything for you.

All you need is at your fingertips, with a little guidance. I am here to give you that guidance.

More info here:
boyscouT's Diet/Training/Supp Guide (http://forum.bodybuilding.com/showpost.php?p=51814861&postcount=116)

no i dont need u to baby me
and i appreciate ur help
and i admit if u didnt help me out in a previous thread i woulda never been able to come up wit that diet plan
only thing that was unclear to me is this....

At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED)

boyscouT
06-23-2007, 09:37 PM
only thing that was unclear to me is this....

At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED)
What about this is unclear?

Let's say your diet was 2,000 calories.

My recommendation is to have at least 400 calories come from fat... that's 44.4g of fat.

Of that 400 calories, 40% should be poly, 30% mono, 30% sat.

Again, just my recommendations.

Clearer now?

swolepatrol2388
06-23-2007, 10:11 PM
Does this look better now?



6:30
Hydrocut hardcore

7:00
30 minute cardio (treadmill)

8:00
Meal 1
6 eggs (5 egg whites, 1 whole egg)
1 cup of skim milk
Fish oil pill

Calories: 287
Protein: 30 grams
Carbs: 6 grams
Fat: 8 grams

10:00
Meal 2
Protein Shake (4 oz of water, 4 oz of skim milk)
Oatmeal
1 centrum vitamin pill

Calories: 390
Protein: 60 grams
Carbs: 33 grams
Fat: 4 grams

12:00
Meal 3
Chicken Breast with carrots and broccoli
Fish oil pill

Calories: 240
Protein: 45 grams
Carbs: 0 grams
Fat: 7 grams

2:00
Meal 4
Yogplait Yogurt
1 banana

Calories: 205
Protein: 6 grams
Carbs: 46 grams
Fat: 0 grams

3:00
Meal 5
Tuna Sandwhich (1/2 tspn light mayo, mustard, 1 whole egg, 3 slices of pickles)
2 oatmeal bread
Asparagus (or some kind of other vegs)

Calories: 451
Protein: 29 grams
Carbs: 23.5 grams
Fat: 10.5 grams

5:00
Meal 6
1 can of tuna (squeeze some lemon on there)
1 baked potato

Calories: 157
Protein: 12 grams
Carbs: 14 grams
Fat: 1 gram

6:00
Hydroxycut Hardcore

6:30
2 BCAA Pills

6:45
Weight lifting and then 35 minutes cardio

9:00
Meal 7
Protein shake
1 ounce of almonds
2 BCAA pills
1 fish oil pill

Calories: 447
Protein: 59 grams
Carbs: 12 grams
Fat: 20 grams



Total:
Calories - 2177
Protein - 241 grams
Carbs - 134.5 grams
Fat - 50.5 grams





Again, I weigh 214 pounds im tryin to cut down to >200...
am i gettin too much protein? Because i know 1 gram per pound is the recommended
and is that too much cals?

swolepatrol2388
06-25-2007, 08:59 AM
upp