
Originally Posted by
Welshguy1
Wanna lose a bit of fat and pack on some muscle so decided Id stick to my diet this time... Just lookin for some critiques and maybe some suggestions for other meal possibilities... I know my 2 main meal are tuna pasta at the moment but Im living on it atm... Will replace it for the equivilent in Chicken and rice when I get sick of it.
BMR was worked out to be 2500 calories... -500 to lose 1lb per week and struggled to get to 2000 so stuck with 1800. You mean TDEE?
Age: 19
Height: 6'
Weight: 210lbs
Meal One: 8am
2 Eggs - 126 P12 C0 F8
4 Egg whites - 72 P16 C0 F0
Oats (50g) -190 P6 C34 F3
Total 388 P34 C34 F11 Good meal!
Meal Two: 10am
Protein Shake (50g) x2(1 @ 3Pm) - 222 P54 C0 F0
Total 222 P54 C0 F0 I assume this is your PWO meal? If so, add 50g of oats to your shake. If this is not your PWO meal, replace the protein powder with lean protein (chicken, fish, etc.)
Meal Three: 12pm
Pasta - (100g) - 102 P0 C25 F0.25 Bad carb source mate. I'm not from the UK but I love saying mate. Anyway, if you must use pasta, use whole wheat, better yet, use flourless made by Foods for Life. Otherwise, go for whole grain brown rice, sweet potato, lentils, beans, or oats. Pasta is fairly high on the GI
2 Tuna - 300 P50 C0 F5
Total 504 P50 C50 F5.25
Meal Four: 6pm
Pasta - (200g) - 204 P0 C50 F0.5 Same as above. I'd also consider replacing the tuna with chicken in this meal because 4 cans daily is too much mercury IMO.
2 Tuna - 300 P50 C0 F5
Total 504 P50 C50 F5.5
Meal Five: 9pm
Protein Shake (60)g - 266 P64 C0 F0 PWO or not? If yes, add 20g healthy fat. If no, go for lean protein, veggies, oil/nuts/avocado/etc
Total 266 P64 C0 F0
Add a meal before bed. 1 cup cottage cheese or 1 scoop casein powder with 1 tbspn. natural PB.
TOTAL: 1884 P252 C109 F21.5