First, my food intake list:

6am: Wheat Rice Cake + 2Tbl Peanut Butter
Cardio
8am: Smoothie with Bananas, Strawberries, and Oranges
10am: (2) Eggs, scrambled with onions, red/green/yellow peppers
1pm: (1) tuna sandwich on wheat
4pm: (10) or so baby carrots
5:30pm: Lift
6:15pm: Protein Shake
7pm: Baked skinless/boneless Chicken Breast and some Veges
During the day include: 1 glass of juice (apple/grape/orange) and 3 cups milk


_______________Grams________Cals._________% Total
Totals:____________________2125
Fat _________63___________566__________27%
Sat.__________20_____________182___________9%
Poly._________10______________94____________5%
Mono.________21______________187___________9%

Carbs_______191___________678__________33%
fiber__________21

Protein______207___________829__________40%


Recommendations:
Fat: 20-35%
Carbs: 45-65%
Prot: 1.4-2g/kg body weight which for me is around 190g


So my fat intake is within the recommended range. My carbs are a little low because I'm cutting, trying to use as much fat for energy as possible (of course). My protein is only around 20grams higher than what is recommended for an athlete, not bad. I burn about 500 calories minimum 5x a week cardio and I burn about 400 calories 5x a week lifting. Based on my BMR, I burn around 1900 calories + another 1200 calories based on my lifestyle. This puts my calorie input vs output at a deficit of 2125 calories in < 3980 calories out. A difference of around 1800 calories, give or take since the lifestyle is just an average number, not truly specific to me. So id say a difference deficit range between 1500-2000 calorie per day.

There will be slight daily differences, like vegetables for example. Also, the chicken and veges for dinner will be the staple but sometimes will change it up a little, maybe a little steak or something. I plan on sticking with this for about 2 months. I currently weigh 185lbs. Im not sure what my BF% is. That is a current pic of me in my avatar. Im not fat. But I don't see a developed 6 pack which is my goal.

This plan also meets all of the RDA for vitamins and minerals.


I've looked at all of my nutrition books and www.mypyramid.gov I think this is a solid plan. Im interrested in your thoughts though.

Max