Originally Posted by
tunedx
Just had body fat test done today 5'9", 168lbs,16.3% Goal: 11%, 165lbs
Once this is reached I want to try lean bulk.
Seems as though your goal of 11% at 165lbs might be a little unrealistic. I have not doubt that you can get down to 11% bf but I think you will more than likey weigh less than 160 lbs. Just don't live or die by the scale, trust the mirror.
Meal 1 4:00am (Pre-workout)
Workout 5:00 - 6:00am
Meal 2 6:00am (PWO)
Meal 3 8:30am
Meal 4 11:00am
Meal 5 1:30pm
Meal 6 4:00pm
Meal 7 6:30pm (Last Meal Before Bed)
High Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
8 Large Egg Whites 128 24 0 0 0
1 Grapefruit (1/2) 76 2 20 0 1
.5 cup, Oatmeal 73 3 13 1 5
1 cup, Cauliflower (raw) 24 2 5 0 3
Total: 376 37 39 6 9
Drop the cauliflower (no need to slow down digestion in your first meal, especially since it is your pre workout meal) and add another .5 cup oats. This will increase your cals in this meal but don't worry since this is your first meal of the day
Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4
Total: 378 44 44 3 9
looks good, bananas are a good pwo fruit as well.
Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
6 Large Egg Whites 96 18 0 0 0
6 Rice Cake(s) (plain) 210 6 42 0 0
Total: 375 37 44 .75 0
Not to keen on the rice cakes, a better choice would be sweet potato, brown rice, or oats
Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
1 Green Apple(s) 81 0 21 0 5
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
1 Rice Cake(s) (plain) 35 1 7 0 0
1 cup, Broccoli (raw) 24 3 5 0 9
Total: 378 44 44 3 9
Again, replace the rice cake and only consume half of the apple
Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
4 oz, Chicken Breast 140 32 0 4 0
.75 cup, Chick Peas 157 8 25 2.25 5.25
1.00 cup, Broccoli (raw) 24 3 5 0 9
1.00 Orange(s) (1 large) 62 1 15 0 3
Total: 383.50 44 45 6 17.25
Drop the orange and add around 40g of low GI carbs
Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
7 oz, Lean Grd Chicken 252 35 0 12.60 0.5 oz, Yam (baked) 126 4.5 27 0 27
Total: 378.00 39.00 27.00 12.60 27
Looks good, maybe throw in a small amount of efa's (ex. fish oil)
Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
6 oz, Tilapia 219.60 45.60 0 7.20 0
1 tbsp, Olive Oil 119 0 0 14 0
Total: 338 45.60 0 21.20 0
looks good, not sure I would have tilapia everyday now that there is an article out bashing all of the saturated fat that tilapia contains. You can sub any lean protein source here as well.
Daily Total: 2624 285 247 57 77
Low Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
7 Large Egg Whites 112 21 0 0 0
1 cup, Oatmeal 146 6 26 2 10
.5oz, Raisins 41 .50 12.50 0 1.50
Good
Total: 374 33 39 7 11
Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4
Total: 378 44 44 3 9
not bad, you could drop the pear and increase the oats to 1 cup
Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
4 Large Egg Whites 300 24 4 20 0
Total: 369 37 6 20.75 0
You need to add a fat source here and I think your numbers are off on the egg whites. Canned tuna would be a good protein substitute here.
Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
3 Rice Cake(s) (plain) 35 1 7 0 0
1 cup, Broccoli (raw) 24 3 5 0 3
Get rid of the rice cake, no need for carbs here. You can makeup the cal difference in protein or fat.
Total: 384 37 40 7 4.50
Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Broccoli (raw) 96 12 20 0 36
.5oz, Almonds 75 2 2.85 6.25 1.50
Good
Total: 381 62 22 12.25 37.50
Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Lettuce 35 5 5 0 5
1 tbsp, Olive Oil 119 0 0 14 0
Total: 364 53 5 20 5
Good
Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
7 oz, Tilapia 256.60 53.20 0 8.40 0
1 tbsp, Olive Oil 119 0 0 14 0
Total: 375 53 0 22.40 0
Again be careful with the talapia
Daily Total: 2625 322 158 92 67
No Carb
Note: no weight training should take place on "no carb day". Steady state, low intensity cardio is fine though.
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
3 Large Whole Egg(s) 225 18 3 15 0
8 Large Egg Whites 128 24 0 0 0
Total: 353 42 3 15 0
Add some broc or cali here
Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
2 scoop(s) Protein 276 54 8 3 0
2 tbsp, Ground Flaxseed 90 0 4 6 6
Good
Total: 366 54 12 9 6
Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.75 scoop(s) Protein 82 15 2 1.13 .75
4 Large Egg Whites 300 24 4 20 0
Total: 382 39 6 21.13 .75
Try to eliminate the shake and sub a lean protein source here
Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3
Total: 375 43 20 13 3
Good
Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
5 oz, Chicken Breast 175 40 0 5 0
2 cup, Cauliflower (raw) 48 4 10 0 6
1 oz, Almonds 150 5.60 5.70 12.50 3
Good
Total: 373 49.60 15.70 17.50 9
Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
5 oz, Lean Grd Chicken 175 40 0 5 0
2 cup, Broccoli 48 6 10 0 18
1 oz, Almonds 150 5.60 5.70 12.50 3
Total: 378 36 15 21.50 21
Good
Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
7 oz, Tilapia 256.60 53.20 0 8.40 0
1 tbsp, Olive Oil 119 0 0 14 0
Total: 375 53 0 22.40 0
Again, tilapia
Daily Total: 2602 317 73 120 39
Summary:
High Carb 2624cal 285p 247carb 57fat 77fibre
Low Carb: 2625cal 322p 158carb 92fat 67fibre
No Carb 2602cal 317p 73carb 120fat 39fibre
