Help with Fat Loosing Diet
Age 39
weight 225
Height 5'11"
BF .28
BMR 1815
TDEE 2495
Goal to come down in weight around 200 pound mark or less and build muscle
Breakfast 7:30am
Oatmeal 9.5/37/226/39.22 with 2 tablespoons flaxseed
coffee .17/0/0/.70
banana .75/.35/67/172
10.42/37.35/293/56.92
snack 10am
apple .23/.45/73.75/19.06
hard boiled egg white 17/0/81/1.6
17.23/.45/154.75/20.66
lunch 12:30
grilled chicken 41.5/4.7/220/0
raw spinach .85/0/6.6/1
red bell pepper 1.3/.28/40.23/9.5
cheese half cup 7/9/115/1
50.65/13.98/381.83/11.5
snack 3:00
nonfat plain yogurt 14/0/136/19
hard bopiled egg white 17/0/81/1.6
31/0/217/20.6
dinner 6:00
cod fish 28/5/167/.5
potatoe 2.7/0/137/32
brocolli steamed 8/1/78/14
avocado 2.8/22/235/11
41.5/28/645/57.5
snack 10:00
apple .23/.45/73.75/19
almond butter 7/16/190/6
7.23/16.45/263.75/25
Gym 8:00-9:30
45 elliptical or treadmill
200 crunches
weights
bi's and tri's one day
back and chest other day
legs and shoulders other day
using moderate weights as i just started incorporating weights 3 sets of 10
dinner sometimes fish gets substituted for chicken or lean beef(i hunt so usualy deer) other times i replace meat and potatoe for portabello mushroom with fried egg on top
other times potatoe gets replaced for brown rice
but that is the general meals for the day