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  1. #1
    Registered User klbbr's Avatar
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    Share your meal plan, weight loss

    I need some inspiration. If you have your meal plan with kcal for each meal, please do post!
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  2. #2
    Haligtree faithbrah's Avatar
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    IIFYM/CICO gang so can't really help you with that, and i'm sure most of us don't have a specific meal plan
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  3. #3
    Moderator SuffolkPunch's Avatar
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    Same here.

    I have a spreadsheet which I put foods I commonly eat onto. So each day I just have to put in the number of portions and it calculates total calories and grams of protein.

    Typical day:

    am: protein shake, tea, coffee

    lunch: 2 x sandwiches with chicken, salad, peanut butter, 2 x pieces of fruit

    dinner: home cooked meal, usually rice or potatos with meat and vegetables, small pudding or breakfast cereal after.

    Total: 2200 calories, ~140-180g protein
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  4. #4
    Registered User klbbr's Avatar
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    Thanks. What do you guys think about set times (ish) for meals, and a calorie range for each meal?

    Such as:
    Breakfast 350 kcal
    Brunch 200 kcal
    Lunch 400 kcal
    Mid day 400 kcal
    Dinner 400 kcal
    Post-workout 200 kcal

    I see they've got such a plan here:
    https://www.bodybuilding.com/fun/doc...-meal-plan.pdf

    I'm wondering if such set times for meals, and budgets for those meals would work for my cutting. Which has been utterly unsuccessful for a couple years.
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  5. #5
    Moderator SuffolkPunch's Avatar
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    I don't eat 6 times a day so clearly I wouldn't recommend that. It would just trigger my appetite all the time.
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    37 yo, Marysville WA illpinoise's Avatar
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    When I was counting...

    two protein shakes (300-400 cals each)
    one big meal (1300+ calories)
    OR two medium meals (650+ calories each)

    went from 230 lbs to about 155 lbs...I walk around now comfortably between 175-190 lbs just eating whenever i get hungry.

    just need to add that i experimented with one meal a day, intermittent fasting and keto. i don't recommend either because it only added to my eating disorder issues.
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    Masstrophysicist Camarija's Avatar
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    Originally Posted by klbbr View Post
    I need some inspiration. If you have your meal plan with kcal for each meal, please do post!
    Running this for the next 5-6 weeks of cutting.
    Drawing down on cheerios when needed.
    It's simple, but that's what makes it easy to repeat, even if i'm low energy or just not having it.

    2,386 Calories
    195.1 g protein
    75.7 g fat
    208.8 Net Carbs
    36.2 g fiber

    9:00 AM
    1 scoop Orange Triad + Greens
    2 tbsp PBfit
    1 scoop Dymatize ISO 100
    1 tbsp Olive Oil
    Banana
    1x Magnesium Citrate

    12:00 PM
    111 g Honey Nut Cheerios
    2 tbsp PBfit
    720 ml Milk
    1x NAC

    3:00 PM
    1 scoop Orange Triad + Greens
    2 tbsp PBfit
    1 scoop Dymatize ISO 100
    1 tbsp Olive Oil
    Banana
    1x Magnesium Citrate

    5:30 PM
    2 tbsp PBfit
    1 scoop Dymatize ISO 100
    1 tbsp Olive Oil
    Banana
    1x Magnesium Citrate

    8:00 PM
    2 tbsp PBfit
    1 scoop Dymatize ISO 100
    1 tbsp Olive Oil
    Banana
    1x Potassium Chloride
    2x Fish Oil

    Check out the cronometer app and just play around with whatever fits your calories and macros. (I don't use their benchmarls for calories or macros, but it's otherwise great for everything else).
    Last edited by Camarija; 05-23-2022 at 04:06 PM.
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  8. #8
    Train hard play harder Tommy W.'s Avatar
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    Chicken tacos at 11, coffee at 1 (after my nap), train at 2, wine and a nice dinner at 6. Bed at 830.
    If you don't get what you want you didn't want it bad enough
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  9. #9
    Registered User coachcalande's Avatar
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    Originally Posted by klbbr View Post
    Thanks. What do you guys think about set times (ish) for meals, and a calorie range for each meal?

    Such as:
    Breakfast 350 kcal
    Brunch 200 kcal
    Lunch 400 kcal
    Mid day 400 kcal
    Dinner 400 kcal
    Post-workout 200 kcal

    I see they've got such a plan here:
    https://www.bodybuilding.com/fun/doc...-meal-plan.pdf

    I'm wondering if such set times for meals, and budgets for those meals would work for my cutting. Which has been utterly unsuccessful for a couple years.

    It’s pretty simple math. Once you take the time to set a max calorie intake, divide that number by the number of meals you wish to eat per day. For example:

    2000 cals, 4 meals = 500 per meal

    2000 cals, 5 meals = 400 per meal

    If you go over in any one meal, subtract cals somewhere else. I will often follow up by taking cals from the very next meal just to stay on target.

    You’ll need to do the same thing with protein, carbs, fats if macros mean anything to you.

    So let’s say you chose 200 G protein

    4 meals = 50 g each
    5 meals = 40 g each

    Etc.
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  10. #10
    Registered User userKCE2FBSXXR8's Avatar
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    Here are my staple food during weekdays.

    Breakfast:
    1 slice wheat bread with 1 tbsp peanut butter
    Coffee with 200ml low fat milk
    1 scoop whey

    Lunch:
    70 to 100g mixed white/brown rice
    100g seasoned fried chicken breast or 1 can of tuna on olive oil
    50g broccoli (if avail)

    Snacks:
    Mixed 1 tbsp peanut butter and 2 tbsp pb2
    Half scoop whey + frozen strawberry + half apple
    Mixed nuts 15grams

    Dinner:
    60 to 80g mixed white/brown rice
    100g seasoned fried chicken breast or 1 can of tuna on olive oil
    2 tbsp pb2

    *If there is home cooked beef or chicken, i replace the fried chicken breast/canned tuna

    Total cals: 1450 cals
    Protein: 125g
    Fat: 40g
    Carbs: 130g
    Last edited by userKCE2FBSXXR8; 05-24-2022 at 04:56 AM.
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