Ok I've kept this food log for the past 7 days as a good base start to let you know what I have available. Trying to lose BF. I will abstain from alcohol as long as my will maintains goal oriented
If need be to simplify, just pick one day that seemed to be the best fit and modify it. I will follow it religiously.
Workout days are M/W/F with Cardio on T/TH
Age: 23
Wgt: 220.5 (Starting)
BF: 20%+
TDEE: 3381
BMR: 2181
(Monday-29)-------------------------------------Fat/Carb/Pro/Cal
7:00- ECA, MultiVit, 2 Eggs,1oz Cheese, Avocado--[23/1.8/16.8/302]
11:30- 8oz Pulled Pork; no sauce------------------[31.5/0/62/549]
2:30- Supreme Protein Carb Concious Bar + ECA----[15/8/30/400]
3:30- 45 Min HIT treadmill
4:30- ProShake BCAA+EAA (1sc.)------------------[2/2.5/23/130]
7:45- 8oz Dungeness Crab, Small salad w/ Balsamic-[12.7/2.3/50.4/289]
-------------------------------------Totals[84.2/14.6/182.2/1670]
(Tuesday-30)------------------------------------Fat/Carb/Pro/Cal
7:00- ECA, Multi, ProShake (.5sc), 4oz Crab---------[2.4/2.2/36.7/189]
9:00- 2oz Jerky, 1oz Almonds-----------------------[23.5/6/35/380]
11:30- 6oz Turkey/1.5c Spinach, 4oz C.Cheese,
ECA, 2T O.Oil + Balsamic-------------------[12.3/12.1/73.1/461]
2:30- Supreme ProBar, Large Apple, ECA-----------[15.4/33.4/30.6/516]
3:15- Chest/Legs/20min Cardio
4:30- PWO Shake/30g Oat Bran Flour--------------[5/23.3/39/320]
7:45- 6oz Dungeness Crab, 1t. Tartar--------------[5/4/38/200]
--------------------------------------------Totals[63.6/81/252.4/2066]
(Wedns-31)-------------------------------------Fat/Carb/Pro/Cal
7:30- ECA, Multi, ProShake (1sc), Banana----------[2.4/25.9/24.9/235]
9:39- 2oz Jerky, 1oz Mixed Nuts-------------------[25.5/6/36.5/415]
12:15- 4oz Turkey/Spring Lettuce, 4oz C.Cheese,
ECA, 2T O.Oil + Balsamic-------------------[20.9/7.7/55.3/471]
3:15-60 min Cardio
4:30- 1oz Mixed Nuts------------------------------[24/4/10.5/285]
5:15- Muscle Milk Light----------------------------[4.5/4/20/160]
7:45- 4oz Chicken Breast--------------------------[5/4/38/200]
------------------------------------------Totals[81.4/46.6/181.8/1752]
(Thursday-1)------------------------------------Fat/Carb/Pro/Cal
7:00- ECA, Multi, (.5sc)Whey, .5c Soy Milk, 3 Egg
Whites--------------------------------------[3/5.5/31.5/177]
9:15- 1 can Tuna + 1T Mayo-----------------------[12.3/0/27.5/215]
11:30- 5.28oz Turkey, 2oz. Mixed Nuts-------------[12.3/12.1/73.1/461]
2:30- Supreme ProBar, Large Apple, ECA------------[14.4/33.4/30.6/516]
3:15- Back/Bicep/20min Cardio
5:00- PWO Shake(1.5sWhey)/30g Oat Bran Flour----[5/23.3/39/320]
7:15- 8.94oz Chicken Breast, Broccoli, 2T Balsamic--[23.9/3/75.5/549]
--------------------------------------------Totals[91/73.8/254.7/2302]
(Friday-2)---------------------------------------Fat/Carb/Pro/Cal
7:00- ECA, Multi, ProShake(See Thurs)-------------[4/13.2/30.4/234.5]
9:15- 2oz Jerky, 1oz Almonds----------------------[17/6/30/290]
11:30- 7oz Chicken Breast, ECA--------------------[15.6/0/59.5/393]
3:15- 60min Cardio
7:45- Steak Stir Fry(Coconut Oil), 4oz Brown Rice---[12.2/49.2/41.6/497]
--------------------------------------------Totals[49/68.4/161.5/1414]
(Saturday-3)-------------------------------------Fat/Carb/Pro/Cal
9:00- ECA, 60 min Cardio
10:15- .5c Oats,4Egg Whites,.5sc Whey,.5c SoyMlk
-------------------------------------------------------[5.5/28/81/445]
12:40- 2oz Beef/3oz Mix Veggie(Stirfry Leftover)--[3.7/6.6/18.5/147]
3:15- 1 can Tuna, 1T Mayo, 1oz Almonds---------[26.3/2/33.7/385]
6:30- 6oz Chicken Breast------------------------[13.3/0/50.7/335]
8:45- 6 Chicken Wings (Mild) - No dip-------------[24/2/27.4/296]
--------------------------------------------Totals[72.8/38.6/211/1608]
(Sunday-4)
Wgt: 219 (1.5lb Lost, Pants fit slightly better)
Cheat day, no macros -- Pancakes, Chips n Salsa, Hummus, BLT's
(Monday-5)--------------------------------------Fat/Carb/Pro/Cal
9:30- ECA, 60 min Cardio
10:30- Oats, 2 Whole Eggs, ProShake, Multi
-------------------------------------------------------[18/4.3/40/355]
12:30- 4oz Chicken Breast, .5oz Almonds---------[15/1/36.7/310]
4:15- 1 can Tuna, 1T Mayo, 1oz Almonds---------[26.3/2/33.7/385]
6:30- .5c C. Cheese-----------------------------[4.5/4/12/100]
8:45- 5oz Sirloin Steak, 2oz Peppers, 1oz Onion
1T Sour Cream, 2T Cheese--------------------------[19.7/2.9/51.7/420]
---------------------------------------------Totals[57.3/12.2/140.4/1570]
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