Help Me Put Together a Nutrition Plan

[Thatskinnyguy]

Let me start off by giving a small history of myself. I've always been a skinny guy, no matter how much I ate I was always around 3-6% BF. lately though I've been told I look fatter so I decided to hit a gym. My bf was taken and it was about 16%. I'm guessing this is from the past 2-3 yrs of eating straight pizza and deep fried foods. (Not exaggerating...I've been working at a pizzeria for the past 3yrs and have eaten there almost everyday).

Now I'm doing crossfit like 2-3x a week and doing basic calisthenics at home. I've changed my eating habits greatly. My meals everyday basically go like this --> Breakfast glass of oj or coffee, 3 egg whites and 2 slices of whole grain toast Lunch grilled chicken salad and water or cup of coffee Dinner I usually have another grilled chicken salad and a protein shake. I have been on this diet about 2 weeks now and I have actually put on 2 pounds since then. Any input would be greatly appreciated. Maybe if someone can even help me start a meal plan. Stats are Male/26yrs/5'10"/16%BF/170lbs.

[Thatskinnyguy]

I forgot to say I want to be at 10% BF and 170-175lbs of lean muscle

[largerthannormal]

Your gaining because your not eating.....

Read the deiting 101 sticky...... Report back..we will help

[largerthannormal]

I don't even see 800 calories. I wouldn't even put my girl on that low

[largerthannormal]

Tell us your goal. I see you want to be less bf% unfortunately you don't have much lbm to work with..

Learn what your maintance or tdee is in the above sticky. Then pick a cut or a bulk diet. ( I'd cut)

Then once you learned to diet n leaned out then add lbm

PS get a new job

[cj111]

Dude you're eating like a mouse, which is actually just as bad as eating to much.
I would like to see some pictures of 3-6%bf if you have some, just curious what that looks like.

[largerthannormal]

I wouldn't expect very impressive at the body weight.

Dude you're eating like a mouse, which is actually just as bad as eating to much.
I would like to see some pictures of 3-6%bf if you have some, just curious what that looks like.

[Thatskinnyguy]

Thanks for the response. I figured my numbers to be Bmr - 1831.73. TDEE - 2519. I decided to cut 500 calories from that and do a 50/30/20 split which put me at 252/151/45. What do you think? And yes I want to do a cutting diet first then try and add LBM.

And your right...it wasn't impressive at all. I was at 3% BF but weighed 150lbs wet lol. I looked like a starved child

[Thatskinnyguy]

Also, on my current diet sometimes I won't even eat dinner because I still feel full from my lunch. Is that because of a slowed metabolism?

[largerthannormal]

Tdee is off still, 2100 seems closer