need help with mealplan

hey guys ive been reading about everything on these forums for a long time and have been trying to eat better and work out some but never made a layout for a meal and workout plan so im finally decided to do so and start it next monday and stick to it,im looking to drop my fat and keep the muscle i have then once get down to good size then bulk so let me tell yall about myself i am 23 years old 5'11" and 200lbs i would say bf% in higher 20%s not sure though right now i am a plumbing contractor and work very hard and physical for around 8 hours a day i race karts on the wknd and play softball cpl nights a week so i know my biggest downfall is i eat fast food all week long "try to eat subway/chickfila" but still not great lol,so this is my current day is wake up at 7 get ready be at the office at 8 eat breakfest "bologny sandwich or sausage biscuit" then 830 go to work and dont stop till around lunch then work till around 4-6 depends then go home work on go kart stuff eat dinner then have few brews witth the guys "ive stopped this during the week for 2 weeks now :wg:" then go home watch sum tv and go to sleep around 11.i have a microwave and a geaorge forman in my work truck so can prepare stuff on way to jobs i just need somebody to help me make a meal plan and workout plan around my scedule can do cardio in the mornin and weights at night.thanks alot fellas

also have a bottle of arr clen that would like to start as well two weeks on two off at the same time as diet







http://i94.photobucket.com/albums/l1...frus/pekoe.jpg

Welcome! and glad you are here. You came to the right place.

If you could please write out what you eat and what time of day in a list format this will help the gurus sort this out a bit better. That way when they review, they can write suggestions for you.

Good luck and kudos for posting a photo. You are ready to roll. One day at a time.

thanks and yea theres definately alot of ppl here that know there stuff i did post what my normal day is but i eat different stuff thats not in now way good lol so that why id like to just start from scratch with one im open to most all foods.
8:00-bologny sandwich or sausage/egg biscuit
12:00-subway footlong turkey/ham/cheese and sweet tea
6:00-grilled chicken/green beans/mash potatoes

not same everyday and i know its terrible haha especially looking at it now

also have some arr clen that would like to start at same time,time to kill some fat!!!

Do you like pancakes? if so, I will post a great recipe which has worked for me and has helped me shed some pounds....

yea sure anything helps thanks

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Originally Posted by pekoe

thanks and yea theres definately alot of ppl here that know there stuff i did post what my normal day is but i eat different stuff thats not in now way good lol so that why id like to just start from scratch with one im open to most all foods.
8:00-bologny sandwich or sausage/egg biscuit.....NOT good
12:00-subway footlong turkey/ham/cheese and sweet tea Turkey is good
6:00-grilled chicken/green beans/mash potatoes ...Grilled chicken and green beans are good and then what about a sweet potato to make perfect

not same everyday and i know its terrible haha especially looking at it now

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See bold

now.....the REAL gurus will chime in so hold onto your seat!

Oat Pancakes:

1 cup oats
6 egg whites
1 cup fat free cottage cheese
splash of skim milk or water
Splenda all you want
nutmeg
drop of vanilla

Blend the oats in a blender until real powdery ( no water just dry )
and then add all the rest above and blend until a good consistency for a pancake

Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake

TOP with:
Sugar free syrup and blueberries or berry fruit of choice
and drop a bit of Greek yogurt to spread around the pancake

ENJOY!

MAKES 3 BIG PANCAKES! so good for 3 meals.

sweet yea those pancakes sound good and yea thats what i want is the big gurus to get on here and tell me what i need to do and ill stick to it!

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Originally Posted by pekoe

sweet yea those pancakes sound good and yea thats what i want is the big gurus to get on here and tell me what i need to do and ill stick to it!

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Better hold onto your seat~

and the pancakes have been pre-approved and have a seal of approval here. I eat them about every single day.

Could you possibly get in some fasted cardio? Out the door first thing in the morning? empty stomach? This will help a lot!

yepp thats what i prefer is in the mornin as it wakes my a** up lol on a empty stomach and yea i know it can get harsh in here but all in good reasons so ill hold on haha

I can tell you this: Nobody here is going to make you a specialized diet since everyone has different needs and allergies and such. At this point? I would post up a diet you think you can do after reading some stickies and threads. Then they will review what your proposed plan is. And make sure the plan you have is something you WILL actually DO.

ok i gotcha well ill work on that then

6:45-wake up take multivitamin,clen
7:00-30mins on treadmill
8:00-3 egg whites,cup of oatmeal,water
11:00-can of tuna in olive oil,few crackers,water
1:00-1 grilled chicken breast,cup of brown rice,butter beans,water
4:00-turkey burger,water
5:00-lift weights for hour
6:00-pwo shake
8:00-grilled chicken or sirloin salad with spinach leaves,few cottage cheese filled jalapenos,water
10:00-bed

ok critique thanks

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Originally Posted by pekoe

6:45-wake up take multivitamin,clen
7:00-30mins on treadmill

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What type of cardio? light walking or hard running? Makes a huge difference.

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Originally Posted by pekoe

8:00-3 egg whites,cup of oatmeal,water

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3 egg whites? That's about 12g protein, not gonna do much. Add alot more egg whites, a whole egg, and or a shake with this meal. What kind of oatmeal are you eating?

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Originally Posted by pekoe

11:00-can of tuna in olive oil,few crackers,water

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Drop the crackers and add some veggies

Quote:

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Originally Posted by pekoe

1:00-1 grilled chicken breast,cup of brown rice,butter beans,water

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Make THIS your pre-workout meal. Use the carbs to fuel your workout

Quote:

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Originally Posted by pekoe

4:00-turkey burger,water

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Make this your 1pm meal and add some veggies.

Quote:

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Originally Posted by pekoe

5:00-lift weights for hour
6:00-pwo shake

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Consisting of??

Quote:

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Originally Posted by pekoe

8:00-grilled chicken or sirloin salad with spinach leaves,few cottage cheese filled jalapenos,water
10:00-bed

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Good last meal. You're gonna need to provide macros if we're gonna take this any further. Also, take a look at one of my diets below for some ideas of a balanced plan, as well as how we'd like to see your diet layed out in terms of format.




PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

ok thanks alot man i will try and get it right and post it again and be more specific one i get it right i can get food and post the macros for it not sure of off hand thanks again