View Full Version : Diet Plan.doc: In Dire Need Of Guidance

12-11-2004, 08:22 PM
Status: Cutting

Weight/Height/Age: 150 Lbs. 5'8" 17 yrs. Young :p

Current Body Fat Percentage: Around 17-18%

Ideal Body Fat Percentage: 8%

Comments: Please help analyze my diet plan. Do I need more calories? Less calories? More or less Fat/Protein/Carbs? How are the foods I am consuming? Should I eat more of something, less of something, take out or introduce this into my diet?

Cheating? I still am not quite sure about this whole cheating thing. Some tell me it can actually help weight loss by confusing the metabolism, but I still donít know. I mean I will do whatever will help me best, but it just doesnít sound right if eating bad once a week will help me out.

I also posted my Workout Routine so that someone might be able to give me a fair estimate of how many calories I burn. Take note that because I am in school, I also do Physical Education every day, which means more burned calories from all the sports.

Let me know if you do not have Microsoft Word, and I can make the documents into .PDF formats, so that you can read them with Adobe Acrobat.


12-11-2004, 08:28 PM
no cheating for you if you wanna drop that much bodyfat. it takes a lot of discipline, will power and dedication to drop bodyfat properly and healthily. i couldnt read your meal plan cause i dont open/download foreign documents, but my advice to you is read everything you can on these boards and articles on bb.com main site about fat loss and muscle gain and nutrition then once you start learning about this stuff, put it to work. it will take TIME, but the results and outcome is something to look forward to.

12-11-2004, 09:04 PM
These are just links to screenshots of them. For some reason it isn't letting me imbed the image into the post.

Diet Plan:

Workout Plan:

12-12-2004, 05:22 AM
For those not willing to download the attachment, or view the screenshot:

Meal 1:
*1/4 Oats made w/ water
-1 tbsp. skim milk
-1 tsp. Atkins syrup
*1 scoop Chocolate Whey Protein Powder
-8 ounces Skim Milk
-1 tsp. Glutamine Powder
*Vitamin C and Multivitamin
*.5 Banana
Totals: 489 Calories
Fat: 17g
Carbs: 64g
Protein: 17g

Meal 2:
*PB&J Sandwich: natural PB, sugar-free Jelly, Whole Wheat Bread
-1 cup of Veggies
208 Calories
Fat: 8.5g
Carbs: 30.16g
Protein: 7.84g

Meal 3:
*Chicken Sandwich:
4 medium pieces of Chicken breast (no skin), mustard, lettuce, Whole Wheat Bread
-1 Apple
295.97 Calories
Fat: 2.58g
Carbs: 44.47g
Protein: 23.58

Meal 4:
*Egg White Omelet:
2 Egg Whites, Veggies, Chicken
Totals: 128.71 Calories
Fat: 2.0128g
Carbs: 1.663g
Protein: 24.306g

Meal 5:
*Meat (Such as Steak, Chicken, or some Fish)
-1 small salad
267.08 Calories
Fat: 5.49g
Carbs: 8.16g
Protein: 43.91g

Meal 6:
*1 scoop Chocolate Whey Protein Powder
-1 tsp. Glutamine Powder
-1 tsp. Creatine Monohydrate (When not taken in PWO Shake)
-8 ounces Skim Milk
*1 cup Fat Free Cottage Cheese
313.46 Calories
Fat: 1.941g
Carbs: 24.87g
Protein: 43.35g

Post Workout/HIIT Shake:
-24g Dextrose -1 tsp. Creatine Monohydrate
-.5 Banana
-1 Scoop Chocolate Whey Protein Powder
-8 ounces Skim Milk
Totals: 343.02 Calories
2.267g Fat/56.8g Carbs
32.05g Protein

Total Calories: 2045.24
Total Fat: 39.7108 g
Total Carbs: 230.123 g
Total Protein: 192.036 g