Hello guys,
I'm fairly new here, as I've been reading the forums for a long time but it's my first time posting. I'd like to have some opinions/criticism on my new diet plan. I know it's not perfect, but it's the first one I've made entirely by myself, so I'm kinda proud of it. The goals with this diet plan are to lose some fat (get down to 12% BF or less in about one year) while continuing to gain muscle and strength. I'm overweight (17-18% BF) so losing fat should be doable without any more advanced techniques (such as carb cycling). It's composed of approximately 20% fat (over 15% EFA or "good fats"), 30% prot and 50% carbs. Here it goes (I know it's a long read, thanks in advance to those who will take the time to read):
Calories(Cals)/day = 3679 g; Grams of protein/day = 270; Grams of carbs/day = 456; Grams of fat/day = 78.
Cals/meal = 613 g; Grams of protein (Gprots)/meal = 45; Grams of carbs (Gcarbs)/meal = 76; Grams of fat (Gfats)/meal = 13.
Meal 1:
Cals = 6 egg whites (102 cals), ½ cup of 1% fat cottage cheese (125 cals), 1 cup of raspberries (64 cals), 2 cups of blueberries (168 cals), 33 g of Milanaise oatmeal (127 cals).
Total Cals = 586
Gprots = 6 cooked egg whites (21.6 gprots), ½ cup of 1% fat cottage cheese (14 gprots), 33 g of Milanaise oatmeal (4 gprots), 1 cup of raspberries (1 gprot), 2 cups of blueberries (2 gprots).
Total Gprots = 42.6
Gcarbs = 6 cooked egg whites (1.44 gcarbs), 33 g of Milanaise oatmeal (8 gcarbs), ½ of 1% fat cottage cheese (7 gcarbs), 1 cups of raspberries (15 gcarbs), 2 cups of blueberries (42 gcarbs).
Total Gcarbs = 73.44
Gfats = ½ cup of 1% fat cottage cheese (1.2 gfats), 33 g of Milnaise oatmeal (1 gfat), 1 cup of raspberries (1 gfat).
Total Gfats = 3.2
Meal 2:
Cals = 1 1/3 whey protein scoop (146 cals), ¼ cup of pecan nuts (230 cals), 1 medium raw banana (105), 1 cup of blackberries (62), 4 medium carrots (100 cals).
Total Cals = 643.
Gprots = 1 1/3 whey protein scoop (37.3 gprots), ¼ cup of pecan nuts (3 gprots), 1 medium raw banana (1 gprot), 1 cup of blackberries (2 gprots), 4 medium carrots (4gprots).
Total Gprots = 47.3
Gcarbs = 4 medium carrots (24 gcarbs), 1 medium banana (27 gcarbs), 1 cup of raw blackberries (15 gcarbs), ¼ cup of pecan nuts (4 gcarbs).
Total Gcarbs = 70.
Gfats = ¼ cup of pecan nuts (22 gfats)
Total Gfats = 22.
Meal 3:
Cals = 100 grams of skinless chicken breast (231 cals), 4 cups of raw broccoli (124 cals), 4 cucumbers, peeled, raw (72), 1 cup of blueberries (84 cals), 1 cup of blackberries (62 cals).
Total Cals = 572
Gprots = 100 grams of skinless chicken breast (31 gprots), 4 cups of raw broccoli (12 gprots), 4 cucumbers, peeled, raw (4 gprots), 1 cup of blueberries (1 gprot), 1 cup of blackberries (2 gprots).
Total Gprots = 50
Gcarbs = 4 cups of raw broccoli (24 gcarbs), 4 cucumbers, peeled, raw (16 gcarbs), 1 cup of blueberries (21 gcarbs), 1 cup of blackberries (15 gcarbs).
Total Gcarbs = 76
Gfats = 100 grams of skinless chicken breast (4 gfats).
Total Gfats = 4
Meal 4:
Cals = 15 g of pecan nuts (115 cals), 3 cups of raspberries (192 cals), 4 cups of green beans, raw (136 cals), 1 whey protein scoop (110 cals).
Total Cals = 553
Gprots = 15 g of pecan nuts (1.5 gprots), 4 cups of green beans, raw (8 gprots), 3 cups of raspberries (3 gprot), 1 whey protein scoop (28 g prots).
Total Gprots = 40.5
Gcarbs = 15 g of pecan nuts (2 gcarbs), 4 cups of green beans, raw (32 gcarbs), 3 cups of raspberries (45 gcarbs).
Total Gcarbs = 79
Gfats = 15 g of pecan nuts (11 gfats), 3 cups of raspberries (3 gfats).
Total Gfats = 14
Meal 5:
Cals = 2 slices of multi-grain, whole grain bread (200), 1 can of water-canned tuna, light, drained (191 cals), 2 ½ cups of blueberries (210 cals).
Total Cals = 601
Gprots = 2 slices of multi-grain, whole grain bread (10 gprots), 1 can of water-canned tuna, light, drained (42 gprots), 2 ½ 1 cups of blueberries (2.5 gprots).
Total Gprots = 54.5
Gcarbs = 2 slices of multi-grain, whole grain bread (32 gcarbs), 2 ½ 1 cups of blueberries (52.5 gcals).
Total Gcarbs = 84.5
Gfats = 2 slices of multi-grain, whole grain bread (3 gfats), 1 can of water-canned tuna, light, drained (1 gfat).
Total Gfats = 4
Cals = 100 grams of atlantic salmon (206 cals), 1 cup of chickpeas, cooked (269 cals), 2 medium apples, raw (130 cals).
Meal 6:
Total Cals = 605
Gprots = 100 grams of atlantic salmon (22 gprots), 1 cup of chickpeas, cooked (15 gprots).
Total Gprots = 37
Gcarbs = 1 cup of chickpeas, cooked (45 gprots), 2 medium apples, raw (34 gcarbs).
Total Gcarbs = 79
Gfats = 100 grams of atlantic salmon (12 gfats), 1 cup of chickpeas, cooked (4 gfats).
Gfats = 16
Additional Info
Age: 18
Weight: 245 lbs
Height: 180 cm (6 ft.)
BF%: 17-18
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Originally Posted by nkyle90
