I have never really paid to much attention to my diet before the past couple months. Since then I have mainly been trying to time out 6-7 meals a day. Not paying to much attention to anything but protein. I would probably average about 40-50g protein, 70-80 carbs, and 10-20g fat per meal. I noticed a big increase in natural gains since then, but also added a couple lbs of fat. Right now I am 22yo, 6'4" 270 with about 16% bf. I am now trying to arrange my diet into something that will drop my fat about 7-10lbs. Workouts are good. ill start cardio 3 time/week.
Im guessing ill start my daily calories around 3000 kcal and drop slowly till I think ive started to lose fat.
Here is my planned diet based roughly on the cutting sticky.
Meal 1
Egg whites w/ fat free cheese
oatmeal or cereal
protein 50g
carbs 70g
fat < 5g
Meal 2
Tuna w/ mayonaise
green beans
protein 50g
carbs 16g
fat 15g
Meal 3
chicken wrap w/ Olive oil and vinegar
protein 50g
carbs 25g
fat 10g
w/o
meal 4
whey
some source of sugar (applesauce, honey, fruit juice)
protein 50g
carbs 100g
fat 0
meal 5
lean steak or fish
salad w/ low fat dressing
rice
protein 50g
carbs 60g
fat < 5
meal 6
chicken/steak/fish
veggies
peanut butter or flax
protein 50g
carbs < 20
fat 10
meal 7
protein shake
cottage cheese
protein 50g
carbs 0
fat 15
Total
protein 350
carbs 291
fat 60
kcals == 3104
I guess my plan is start here and drop the carbs slowly. Do I need to serarate the carbs and fat in meal 3 and 6 better? Also I feel like I have a good bit of diversity in the choices i have for protien sources, but does anybody have any suggestions on acceptable carbs other than rice, oatmeal, sweet potatoes. Thank you in advance for any criticism.
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