Help with meal plan

[sydney_trainer]

Hello all.

I've been dieting for about two weeks now and I've lost 2kg's.

Stats:
Height: 185cms
Age: 17
Weight: 85kg's
BF %: 15%-20%

I was looking for help from some experienced people in helping me adjust my current meal with tips and advice.

My Current meal plan:

Meal 1: Sometimes egg whites, but usually a protein shake.

Meal 2: Usually have a can of tuna.

Meal 3: Protein shake

Meal 4: Lean steak and some cabbage

Meal 5: Fruits usually a banana or apple and sometimes a couple of grapes

Meal 6: Protein shake

I'm looking for help to improve my BF% and to lose weight.

Thanks for the help.
ST

[mg1228]

post macros for all meals then total up at the bottom---also they will need to know ur tdee---replace all shakes with real food except pwo and repost to get replies---u also need lean protein in every meal---its either pro/carb or pro/fat more or less

[sydney_trainer]

Thanks for the help.

I calculated my tdee which turned out to be 3147 from a BMR of 2030.

Also I've been playing around with fitday and im only getting around 100g of protein per day.

Also what do mean by macro's?

[sydney_trainer]

Okay just worked out what you meant with macro's.

Currently I worked out my diet and its at 40/40/20 P/C/F

I was wondering if I should be consuming more then a 100g's of protein, since I've heard you need 1gram of protein per pound of weight which would turn out to be 85x2.2=187grams of protein per day that I need.

Appreciate all the help I can get.

[mg1228]

Okay just worked out what you meant with macro's.

Currently I worked out my diet and its at 40/40/20 P/C/F

I was wondering if I should be consuming more then a 100g's of protein, since I've heard you need 1gram of protein per pound of weight which would turn out to be 85x2.2=187grams of protein per day that I need.

Appreciate all the help I can get.

now re-post your diet with each meal and macros for each---yes u should b consuming more than 100 grams of protein---atleast 1gr per lb----if ur diet is at a 40/40/20 split that would be alot more than 100 gr---anyway just repost it

[sydney_trainer]

Hey mate

My current diet plan as I've worked it out includes:

3x Protein Shakes
3x Glutamine
2x Banana
5x Egg whites
2x Chilli Tuna
Oatmeal(made with milk)
Rice brown

Current figures turn out to be 1400 Calories, 31.7grams of fat, 141grams of carbs and 150.7 of protein.

42%(P)38%(C)10%(F)

I was looking for your help on adding another 30grams of protein and a ideal replacement of brown rice as I won't be able to eat it everyday.

One more question..... I'm not using steroids so is a meal plan ideal like this to me?


Again mate your a legend. Cheers

[mg1228]

Hey mate

My current diet plan as I've worked it out includes:

3x Protein Shakes
3x Glutamine
2x Banana
5x Egg whites
2x Chilli Tuna
Oatmeal(made with milk)
Rice brown

Current figures turn out to be 1400 Calories, 31.7grams of fat, 141grams of carbs and 150.7 of protein.

42%(P)38%(C)10%(F)

I was looking for your help on adding another 30grams of protein and a ideal replacement of brown rice as I won't be able to eat it everyday.

One more question..... I'm not using steroids so is a meal plan ideal like this to me?


Again mate your a legend. Cheers

no offense but that diet is anyting but ideal for u---take a look at some of the other diets that were put together in other threads and try to duplicate theyre food choices---basically every meal needs to include a lean protein source like chicken, beef, fish----carbs wouls b sweet potatos, br rice, ww bread,oatmeal and all green veggies---fats would b natural pb, fish oil ,flax oil,walnuts-----example for a meal would b 8oz chicken breast with 2 cup broccoli and 1/4 cup brown rice---macros on that would b about 400cals 48gr protein- 35gr carbs--4gr fat--------that is how u need to list all ur meals

[sydney_trainer]

Okay thanks mate. This is what I have currently:

Meal 1(7:00am)

5 egg white cooked (cals-85) (fat-0.3g) (carbs-1.2g) (protein-17.9g)

Meal 2(9:30am)

Raw banana (cals-105) (fat-0.4g) (carbs-27g) (protein-1.3g)
Protein shake (cals-130) (fat-2g) (carbs-3g) (protein-23g)

Meal 3(12:00pm)

Raw banana (cals-105) (fat-0.4g) (carbs-27g) (protein-1.3g)
Glutamine (protein-5g)

Meal 4(2:30pm)

Tuna chilli (cals-132) (fat-8.3g) (carbs-0) (protein-14.5g)
Glutamine (protein-5g)

Meal 5(5:00pm)

Protein shake (cals-130) (fat-2g) (carbs-3g) (protein-23g)
Glutamine (protein-5g)

Meal 6(7:30pm)

Tuna chilli (cals-132) (fat-8.3g) (carbs-0) (protein-14.5g)




That's what I got so far.

P.S.
Also could you recommend what I should add to my diet since I'm missing around 70grams of protein and around about 100grams of carbs.

Thanks for the help

[sydney_trainer]

Also should I add a 3rd protein shake on the days I train.

Thanks

[mg1228]

Okay thanks mate. This is what I have currently:

Meal 1(7:00am)

5 egg white cooked (cals-85) (fat-0.3g) (carbs-1.2g) (protein-17.9g)
do 2 whole eggs 5 egg whites, 3/4 cup oats with water ,3gr fish oil
Meal 2(9:30am)

Raw banana (cals-105) (fat-0.4g) (carbs-27g) (protein-1.3g)
Protein shake (cals-130) (fat-2g) (carbs-3g) (protein-23g)
do 2 cans tuna 2 whole wheat bread 3 gr fish oil
Meal 3(12:00pm)

Raw banana (cals-105) (fat-0.4g) (carbs-27g) (protein-1.3g)
Glutamine (protein-5g)8 oz chicken breast 2 cups broccoli or other green veggie 3gr fish oil

Meal 4(2:30pm)

Tuna chilli (cals-132) (fat-8.3g) (carbs-0) (protein-14.5g)
Glutamine (protein-5g)6 oz sirloin 1 sweet potato
Meal 5(5:00pm)

Protein shake (cals-130) (fat-2g) (carbs-3g) (protein-23g)
Glutamine (protein-5g)6-8oz chicken breast or turkey breast 2 cups broccoli or other green veggieMeal 6(7:30pm)

Tuna chilli (cals-132) (fat-8.3g) (carbs-0) (protein-14.5g)casein protein shake or another lean protein and 2 tbsp natty pb 3 gr fish oil




That's what I got so far.

P.S.
Also could you recommend what I should add to my diet since I'm missing around 70grams of protein and around about 100grams of carbs.

Thanks for the help

look for bold type above----thats what ur diet needs to look like--------add up the macros on that and see where it is and we can adjust from there