First Diet Plan Ever - what do you guys think?

[jay94]

This is my first attempt ever at making a diet plan. My weight is about 200 lb and my bodyfat about 25%. I subtracted the fat percentage to get my LBM and then multiplied the number I got by 15 to get my daily food intake. I got 2250 calories. However, my goal is to cut, so I took 500 calories off, which gave me 1750 calories. I want to eat 5 meals a day and I want 55% of my calories to come from prots, 20% from carbs and 25% from fat. I don't know if those numbers are the best, but I read that it's better to eat less carbs when you're trying to cut and you have an endomorphic body type, which I do. Anyway, that's about 200g of prot, 90g of fat and 70g of carbs every meal. My diet plan is based on those numbers.

Meal 1:

4 egg whites
3 cooked ham slices
1 cup blueberries

58g prot
6g fat
21g carb


Meal 2:

1 small stalk broccolis
10 small whole green olives
225g shrimps
1 cooked ham slice
1 half cup blueberries

59g prot
10g fat
21g carb


Meal 3:

200g basa filet
6 egg whites
1 cup green peas

49g prot
8g fat
25g carb


Meal 4:

Protein shake:
2 scoops unflavored whey protein powder
1 small banana
1 cup 1% fat milk

44g prot
6g fat
34g carb
(My logic here is, you need more carbs post workout)


Meal 5:

150g shrimps
1 cooked ham slice
15g Kirkland mixed non-salted nuts
1 cup blueberries

44g prot
12g fat
26g carb



Anyway, sorry if it's not that great and I make you guys cringe. This is my first diet plan, like I said, and my knowledge of dietting stuff is fairly limited. Going to try this cutting diet plan and report of my progress in a few weeks.

[jay94]

Can anyone tell me if this is a crappy start at least lol?

[jay94]

Bump... I'm 2 weeks into this diet plan, also doing burning a lot of calories in the gym and doing a lot of outdoor cardio. I've definitly seen my weight go down on the scale and I'm also feeling more cut... Still waiting for someone to critique my diet.

[Fergsmca]

I'm only new to this as well. But I worked out my calorie intake a lot different to you using one of the stickys.
I'm of similar weight to you and got a much higher daily caloric need of 2900.
Subtracted 500 to get to 2400.
This is being lightly active.
From what I understand (not a great deal) subtracting too many calories is almost as bad as having too many in the long run.
Some expert advice is what we are both here for but no one seems to care haha

[jay94]

I'm only new to this as well. But I worked out my calorie intake a lot different to you using one of the stickys.
I'm of similar weight to you and got a much higher daily caloric need of 2900.
Subtracted 500 to get to 2400.
This is being lightly active.
From what I understand (not a great deal) subtracting too many calories is almost as bad as having too many in the long run.
Some expert advice is what we are both here for but no one seems to care haha

I used (bodyweight-bf%)x15 to get my TDEE. Not sure what formula you used.

[almostgone]

Bump... I'm 2 weeks into this diet plan, also doing burning a lot of calories in the gym and doing a lot of outdoor cardio. I've definitly seen my weight go down on the scale and I'm also feeling more cut... Still waiting for someone to critique my diet.

If it's working, roll with it. There's no perfect diet. I used 40/40/20 when I calculated my macros last....but if you're dropping weight, then you're progressing. Congrats on your progress! When you get to a point that the weight doesn't come off @ the rate you desire, it's time for an adjustment.... dropping overall calories, reallocating macros, carb cycling, increase in cardio, etc. Main thing is slow and easy.....

[jay94]

If it's working, roll with it. There's no perfect diet. I used 40/40/20 when I calculated my macros last....but if you're dropping weight, then you're progressing. Congrats on your progress! When you get to a point that the weight doesn't come off @ the rate you desire, it's time for an adjustment.... dropping overall calories, reallocating macros, carb cycling, increase in cardio, etc. Main thing is slow and easy.....

Thanks for the reply. One question though. During the first week of cutting, I dropped a lot of pounds quickly. Before I started bulking, I was at about 193 pounds. At the end of my bulk, I was at 205. At the end of my first week, I had already dropped back to 198. Now it's going more slowly on the scale (I'm into the second week), but I was wondering if it was normal that I had dropped so much in the first week.

[almostgone]

Thanks for the reply. One question though. During the first week of cutting, I dropped a lot of pounds quickly. Before I started bulking, I was at about 193 pounds. At the end of my bulk, I was at 205. At the end of my first week, I had already dropped back to 198. Now it's going more slowly on the scale (I'm into the second week), but I was wondering if it was normal that I had dropped so much in the first week.

I'm guessing a good part of that was water unless you starved yourself...????