I am planning to start a very strict, very focused diet regimen with the main goal to be removing body fat and maintain muscle mass. I have been putting this together for a while now and I’m planning on starting Monday, March 18th.
My Stats:
Age: 19
TDEE: 2500ish
Height: 5’11
Weight: currently 196 lbs
Body fat: Guessing 16%ish?, may be off you guys can let me know!
Background: I am a freshman in college, been lifting for 5 years consistently and dieting for a little over two. I may be young but I aspire to compete in the future! I know my body fairly well but am still learning.
Goal: Drop body fat….but really lose my lower ab fat, I can see my upper abs well but there is still a good amount of excess fat….
My Diet plan will vary from day to day because of my classes but is as follows:
45/35/20 shooting for 2000 cal
-----MON/WED/SAT-----
MEAL #1 (9:00)- 537cal 49p 58c 11f
-1/2 cup crystal farms egg whites
-80g oats
-1 scoop ON strawberry whey
-16oz silk
MEAL #2 (1:30)- 243cal 51p 0c 4f
-9oz tilapia (weighed uncooked)
WORKOUT (3:00)
MEAL #3 (5:30)- 659cal 60p 83c 12f
-2 scoops ON strawberry whey
-150g banana
-60g oats
-16oz silk
MEAL #4 (7:00)- 243cal 51p 0c 4f
-9oz tilapia (weighed uncooked)
MEAL #5 (9:00)- 290cal 51p 9c 6f
-2 scoops casein
-18oz silk
TOTALS- 2000cal 250p 150c 44f
------TUE/THU/SUN-----
MEAL #1 (9:00)- 537cal 49p 58c 11f
-1/2 cup crystal farms egg whites
-80g oats
-1 scoop ON strawberry whey
-16oz silk
MEAL #2 (10:30)- 155cal 26p 4c 5f
-12oz silk
-1 scoop ON strawberry whey
MEAL #3 (12:30)- 270cal 45p 5c 5f
-1 pack Oscar mayor turkey breast or 9oz turkey breast
MEAL #4 (3:00)-362cal 41p 36c 6f
-6oz tilapia (weighed raw)
-53g oats or 186g cooked white potato or 175g cooked brown rice
MEAL #5 ( 6:00)- 416cal 53p 36c 7f
-8oz tilapia (weighed uncooked)
-53g oats or 186g cooked white potato or 175g cooked brown rice
MEAL #6 (9:00)- 290cal 51p 9c 6f
-2 scoops casein
-18oz silk
TOTALS- 2000cal 250p 150c 44f
-----FRIDAY-----
MEAL #1 (9:00)- 537cal 49p 58c 11f
-1/2 cup crystal farms egg whites
-80g oats
-1 scoop ON strawberry whey
-16oz silk
MEAL #2 (11:20)-155cal 26p 4c 5f
-12oz silk
-1 scoop ON strawberry whey
MEAL #3 (3:00)-162cal 34p 0c 3f
-6oz tilapia (weighed raw)
WORKOUT (4:00)
MEAL #4 (5:30)-659cal 60p 83c 12f
-2 scoops ON strawberry whey
-150g banana
-60g oats
-16oz silk
MEAL #5 (7:00)- 162cal 34p 0c 3f
-6oz tilapia (weighed raw)
MEAL #6 (9:00)- 290cal 51p 9c 6f
-2 scoops casein
-18oz silk
TOTALS- 2000cal 250p 150c 44f
As far as training/cardio is concerned this will be my plan-
Monday- 45m fasted a.m. cardio (H.R. 155-165) / Chest & Bicep
Tuesday-off
Wednesday-45m fasted a.m. cardio (H.R. 155-165) / Legs
Thursday-off
Friday-45m fasted a.m. cardio (H.R. 155-165) / Shoulders & Triceps
Saturday-45m fasted a.m. cardio (H.R. 155-165) / Back
Sunday-off
Supplements: Obviously Whey protein, AnimalPak, and possibly clenbuterol? We will see
Thoughts: Yes, I am posting this well before the start of my program but I’d like to get some opinions on what I have put together so I can tweak it if I am convinced that it would benefit me. I’m going to stay on this protocol until I no longer lose any fat, then I will drop carbs a slight amount and add 30min of post-workout cardio! If I am not satisfied by then….I will choose between Carb-cycling and Intermittent Fasting. I just hope I can reach my goals before going to either of those because at least to me it seems that my chances of losing muscle mass increase on either of those two. I am willing to put in the work I just need to be sure I am doing this right.
Going to post current pictures of me at 196lbs, computer wont let me right now saying "files are too large" or something.... I will post progress pictures monthly, or maybe sooner depends on how fast results come!
Well, I think that’s everything. If anyone wants to chime in and help out I would really appreciate it.
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