Help with a meal plan

[Mike247123]

Hey so currently I’m 235 pounds at 6,1 I’ve got a decent amount of muscle on me I’m trying to cut down to 205 this summer but don’t want to lose a ton of strength whats a good macro set up I should go with and some meal plan ideas

[SuicideGripMe]

1 gram of protein per lb of lean body mass... So maybe that's... 150 grams of protein per day and will be 600 calories. The rest of your calories can come from whatever breakdown you want as long as you are hitting your calorie goal. Some people like more carbs, others more fat.

[Mike247123]

1 gram of protein per lb of lean body mass... So maybe that's... 150 grams of protein per day and will be 600 calories. The rest of your calories can come from whatever breakdown you want as long as you are hitting your calorie goal. Some people like more carbs, others more fat.

Thanks man I appreciate all the help so what about calories what’s a good way to know what I should be eating at to lose just a couple pounds a week more trial and error ?

[SuicideGripMe]

Thanks man I appreciate all the help so what about calories what’s a good way to know what I should be eating at to lose just a couple pounds a week more trial and error ?

https://gravitus.com/tools/cutting-calculator/

You can use this calculator. The biggest thing will be you need to track everything and make sure you are not going over. What you should eat is just up to personal preference and common sense. If your diet allows for 2000 calories... you can obviously lose weight eating a sub-optimal diet of wild caught salmon and poptarts but that's not ideal. You need to calculate your diet and then consider your lifestyle and how best to accomplish this.

[kohDemasters22]

I cant afford a meal plan, i need something I can quickly make for lunch at school, with good carbs and realtivly high protein.

Anybody?

[SuicideGripMe]

I cant afford a meal plan, i need something I can quickly make for lunch at school, with good carbs and realtivly high protein.

Anybody?

A tuna wrap? A peanut butter jelly sandiwch and a protein shake? A can of tuna and crackers?

[kohDemasters22]

A tuna wrap? A peanut butter jelly sandiwch and a protein shake? A can of tuna and crackers?

I have a condition where im not allowed to have protein powder, ANY. But I do love PBJ's and PBC's also

[Jtrain71]

Hey so currently I’m 235 pounds at 6,1 I’ve got a decent amount of muscle on me I’m trying to cut down to 205 this summer but don’t want to lose a ton of strength whats a good macro set up I should go with and some meal plan ideas

Hey Mike247123,

That's an ambiguous question but I'll put my two cents in. I'm sure you know already but you'll have to be in a calorie deficit. You'll also want to start tracking calories and macros initially. Here's some general guidelines that I follow when cutting.

Protein - 1 gram per lbs
Carbohydrates - 1.5 grams per lbs
Fat - will fit in the rest depending on how many calories I have left.

If you want a detailed plan, I created an AI that will create a detailed nutrition program. You can check it out https://countingkilos.com/adaptive-w...-and-ultimate/

Here's a plan that I have created for myself. I'm also cutting for the summer.

Your nutrition program is provided below. Read the instructions carefully. Be sure to pay attention to the serving sizes provided in the tables below. If you prefer a different choice of meals, macronutrients (e.g., low carb, vegan, or keto, etc), you can always chat with the Adaptive Workout Builder to adjust to your preferences.

[Provide the user's nutrition plan with detailed meal plans, serving sizes, and macronutrient breakdowns.]

You can also chat with our Adaptive Workout Builder.

You can ask questions like, "Please provide me some meal examples based on my macronutrient target?"

To use the chat feature, scroll to the bottom and press "next."

Here are the instructions for the user for the diet in a numbered list format:

Eat 3 meals per day as you indicated by your preference.
Pick and choose your preferred protein, carbohydrate, and fat from the list below. Each macronutrient has been calculated to hit your target calories and macronutrients based on your meal preference.
To be truly successful, weigh your foods uncooked. Weigh your foods according to the serving size in each table.
You can eat as much green vegetables that you like.
Try to drink at least 90 oz of fluids per day. This can come in many forms, but ideally, water is the best source. To give you a reference, 1 gallon of water is 128 oz.
Every 4th week, take a diet break. Eat foods that you want, but be reasonable with your intake.
On rest days, remove your carb source from your last meal and replace it with a green vegetable.
Stick to low-calorie condiments (e.g., salt, pepper, mustard, McCormick's seasoning, Lowry's marinades, etc.).
2700

Total Macronutrients:

Protein: 236 grams
Carbohydrates: 303 grams
Fat: 60 grams
Macronutrients per Meal:

Protein: 79 grams
Carbohydrates: 101 grams
Fat: 20 grams
Here are the adjusted nutrition facts for each table, reflecting the macronutrients per meal:

Table 1. Protein

Protein Source Serving Size Calories Protein (g) Carbohydrate (g) Fat (g)
Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, raw 343g 456 79 0 12.51
Chicken, broiler or fryer, breast, skinless, boneless, meat only, raw 343g 391 79 0 5.65
Turkey, all classes, breast, meat only, raw 334g 384 79 0 3.54
Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw 351g 421 79 0 9.93
Egg, whole, raw, fresh 6 large (300g) 432 37.68 2.16 28.56
Egg white, raw, fresh 14 large (462g) 238 50.4 3.36 0.84
Soy protein isolate 89g 298 79 0 0.47
Tuna, yellowfin, fresh, raw 338g 368 79 0 3.21
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 979g 744 79 18.41 46.79
Greek yogurt, plain, nonfat 775g 457 79 27.9 3.02
Cottage cheese, nonfat 755g 544 79 50.3 2.19
Whey protein powder, isolate 89g 313 79 2.84 0.45
Casein protein powder 103g 386 79 10.97 1.55
Table 2. Carbohydrate

Carbohydrate Source Serving Size Calories Protein (g) Carbohydrate (g) Fat (g)
Sweet potato, raw 501g 431 7.86 101 0.25
Potato, white, flesh and skin, raw 642g 443 10.79 101 0.64
Rice, brown, long-grain, raw 131g 481 9.88 101 3.82
Rice, white, long-grain, regular, raw, unenriched 126g 460 8.98 101 0.83
Pasta, whole wheat, dry 135g 475 16.46 101 3.96
Quinoa, uncooked 157g 578 22.17 101 9.53
Oats, raw 152g 591 25.67 101 10.49
Banana, raw 441g 393 4.81 101 1.46
Apple, raw, with skin 734g 382 1.91 101 1.25
Orange, raw 859g 404 8.07 101 1.03
Blueberries, raw 696g 397 5.15 101 2.3
Table 3. Fat

Fat Source Serving Size Calories Protein (g) Carbohydrate (g) Fat (g)
Avocado, raw 137g 219 2.74 11.68 20
Olive oil 20g 177 0 0 20
Coconut oil 20g 178 0 0 19.81
Butter, unsalted 25g 179 0.21 0.02 20
Almonds, raw 40g 232 8.46 8.62 20
Walnuts, raw 31g 203 4.72 4.25 20
Macadamia nuts, raw 26g 187 2.06 3.6 20
Chia seeds, dried 65g 316 10.75 27.38 20
Flaxseed, raw 47g 251 8.6 13.58 20
Sunflower seeds, hulled 39g 228 8.1 7.8 20
Salmon, Atlantic, raw 149g 310 30.42 0 20
Based on the provided macronutrient information, here are 10 meal examples:

Grilled chicken breast (343g) with roasted sweet potato (251g) and sautéed spinach in olive oil (10g).

Beef top round steak (343g) with quinoa (79g) and sautéed broccoli in coconut oil (10g).

Tuna steak (338g) with brown rice (66g) and roasted Brussels sprouts with almonds (20g).

Tofu stir-fry (490g) with brown rice (66g) and walnuts (16g).

Greek yogurt (388g) with blueberries (348g) and chia seeds (33g).

Egg white omelet (231g) with turkey breast (167g), avocado (69g), and whole-wheat toast (68g).

Pork loin chop (351g) with baked potato (321g) and sautéed kale in butter (13g).

Salmon fillet (149g) with quinoa (79g) and roasted asparagus with macadamia nuts (13g).

Cottage cheese (378g) with sliced apple (367g) and sunflower seeds (20g).

Whey protein shake (45g) with banana (221g) and flaxseeds (24g).

These meals provide a balanced combination of proteins, carbohydrates, and healthy fats from the provided sources. Adjust serving sizes as needed to meet your individual calorie and macronutrient needs.

[kohDemasters22]

wow, bud really copy 'n pasted a whole a$$ eassy lmao

im half doubting you read it mike