First blood! Please have a look & critique this

[TheClinch]

Hi again,

Based on recent research I have put together a meal plan that I hope will get me to where I want to be. It's probably all jacked up and a complete laugh to the vets here, so thank you in advance for your patience and understanding.
I'm here to fix that with your guidance.

A little about me:

I'm 5'10 180lbs ~10%bf
I'm a carpenter by trade
I am a person that can lose weight like nobody's business down to 160lb but I grow slow and seemingly difficult. I'm muscular and fairly lean.

I can't seem to push past 180lb! My longer term goal is to reach 195lbs with a reasonable BF percentage like 10%.

Online calculators determined that my BMR=1916 calories
and that my TDEE=2970 calories
*surplus at +530 calories making my TOTAL=3500 calories target each day

I hope to eat around 6 meals each day to help reduce the amount of food I need to eat each time.

I have been advised by more than one person that a 40%carb 40%protein 20% fat strategy is a good idea.

Based on these principles of my plan there is a breakdown of the macros looking like this:
CARB PRO FAT
G Per day 350 350 77
Cal per day 1400 1400 700


Now down to business...

CARBS/FATS/PROTEINS
6AM
Breakfast shake:

1 cup 2% milk. 12/5/9
1/4 cup (2) egg whites 0/0/7
1 scoop EAS whey isolate 3/2/23
2/3 cup uncooked oats 20/2/8
1 small yogurt cup 6/0/3

SHAKE TOTAL: 41/9/50

9am
Snack

1/2 cup almonds 13.5/36.5/15
85g Baby Carrots 7/0/1
1 Medium Apple 25/0/0

SNACK TOTAL: 45.5/36.5/16

12PM
Lunch

1 cup brown rice 45/2/5
145g chicken breast 0/13/30
1/2 yellow pepper 6/0/1
2 slices of cheddar 0/18/14

MEAL TOTAL: 11/33/49

3PM
Snack

2 slices whole wheat bread 24/2/8
2 tbsp PB 7/16/8
medium banana 27/0/1
1 cup broccoli 4/0/2

SNACK TOTAL: 40/18/19

5pm
Train

Pre-WO protien shake 3/2/23
w/H20

SHAKE TOTAL: 3/2/23

6pm
Dinner

1 1/2 cup whole wheat pasta 124/3/24
145g chicken breast 0/13/30
1/2 cup tomato pasta sauce 11/1.5/2
1/2 Zucchini 4/0/1
1/2 yellow pepper 6/0/1

DINNER TOTAL: 145/17.5/58

9pm
Snack

1/2 cup 2% cottage cheese 5/2.5/15
1 cup cauliflower 5/0/2
1/2 large tomato 3.5/0/1

SNACK TOTAL: 13.5/2.5/18



TOTAL CARBS: 299g (target was 350g)

TOTAL FATS: 118.5g (target was 77g)

TOTAL PROTEINS: 233G (target was 350g)

....................................

There you have it... I missed my targets for sure. I clearly have no control over my fat intake and i'm coming in low on proteins for sure. maybe you guys can help me to make a few changes that will make this a better diet plan??

Any information for now will be a tremendous help, thank you for all your time even if all you do is put me on blast for this diet plan.

[RaginCajun]

i have no idea how to bulk but the guys should chime in on it. your fats may be a lil too high, you don't want to be putting a lot of BF while trying to build muscle. you may want to throw the nuts out of your snack and replace with a chicken breast. that will also get your protein up some and drop you fats some. that is one thing that i picked up on. just my opinion, but i would get some more egg and egg whites in there if you could. i usually have at least 4-6 everyday. also, what is your workout plan like?

[TheClinch]

i have no idea how to bulk but the guys should chime in on it. your fats may be a lil too high, you don't want to be putting a lot of BF while trying to build muscle. you may want to throw the nuts out of your snack and replace with a chicken breast. that will also get your protein up some and drop you fats some. that is one thing that i picked up on. just my opinion, but i would get some more egg and egg whites in there if you could. i usually have at least 4-6 everyday. also, what is your workout plan like?

I'm thinking the almonds are gone for sure. I honestly had no idea they were so fatty until now.
Chicken breast and eggs would be no problem getting in there. I'll rework the macros after work for that idea.

Training:

Day 1
Chest
Triceps
Shoulders

Day 2
Biceps
Legs

Day 3

Back
Abdominals

Inbetween days I train jiu-jitsu

Sunday is a rest day

[Str8Jakked]

I'm thinking the almonds are gone for sure. I honestly had no idea they were so fatty until now.

You don't get it, next to Avocado and Olive Oil- Almonds are one of the best sources of fat's that you can consume.

I think what he meant to say was to leave the Almonds in there but toss the Carrots and Apple and add a cup of Cottage Cheese and a Shake.

Also, your Macros on some of your other meals are off- check them again and you will see what I mean and some other substitutions can also occur.

[TheClinch]

You don't get it, next to Avocado and Olive Oil- Almonds are one of the best sources of fat's that you can consume.
I understand that. I appear over my fat intake and it seems like a reasonable thing to drop.
I think what he meant to say was to leave the Almonds in there but toss the Carrots and Apple and add a cup of Cottage Cheese and shake. ;-)
Why drop the fruit and veggies?

Also, your Macros on some of your other meals are off- check them again and you will see what I mean and some other substitutions can also occur.
I got my macro information from the nutritiondata.self.com
Can you give me an example of a botched macro value so I know where to start?

Answers in bold above

[TheClinch]

Does anyone have anything they could share to help me a little please.

[jimmyinkedup]

Does anyone have anything they could share to help me a little please.

Short on time now but I will give some input. For starters consider substituing skim milk for 2 % an ff cottage cheese for 2% . Nix the cheedar cheese imo. There is more but i have to run. I will give more input later tonight or tomorrow am....
suggestion - with the exeception of your pre wo shake - take your other meals - divide numder of meals by remaining macros you need to hit and set up meals accordingly. Its not manditory but to me its easier. This way you have pro / carbs and HEALTHY fats in every meal - which isnt really a necessity but it sure is easier. If one meal lacks due to taste or time constraint just make up for macros in another....
Fat should be incidental and any added fats should be healthy unsaturated fats. Keep the almonds!

[TheClinch]

Short on time now but I will give some input. For starters consider substituing skim milk for 2 % an ff cottage cheese for 2% . Nix the cheedar cheese imo. There is more but i have to run. I will give more input later tonight or tomorrow am....
suggestion - with the exeception of your pre wo shake - take your other meals - divide numder of meals by remaining macros you need to hit and set up meals accordingly. Its not manditory but to me its easier. This way you have pro / carbs and HEALTHY fats in every meal - which isnt really a necessity but it sure is easier. If one meal lacks due to taste or time constraint just make up for macros in another....
Fat should be incidental and any added fats should be healthy unsaturated fats. Keep the almonds!

You are a great help! I really appreciate your time spent on this. Thank you.

Once you find the time to get back to me, no rush, I'll tune my plan up to make this work.

[gbrice75]

Hi again,

Based on recent research I have put together a meal plan that I hope will get me to where I want to be. It's probably all jacked up and a complete laugh to the vets here, so thank you in advance for your patience and understanding.
I'm here to fix that with your guidance.

A little about me:

I'm 5'10 180lbs ~10%bf
I'm a carpenter by trade
I am a person that can lose weight like nobody's business down to 160lb but I grow slow and seemingly difficult. I'm muscular and fairly lean.

I can't seem to push past 180lb! My longer term goal is to reach 195lbs with a reasonable BF percentage like 10%.

Online calculators determined that my BMR=1916 calories
and that my TDEE=2970 calories
*surplus at +530 calories making my TOTAL=3500 calories target each day

I hope to eat around 6 meals each day to help reduce the amount of food I need to eat each time.

I have been advised by more than one person that a 40%carb 40%protein 20% fat strategy is a good idea.

Based on these principles of my plan there is a breakdown of the macros looking like this:
CARB PRO FAT
G Per day 350 350 77
Cal per day 1400 1400 700

Assuming 3500 cals/day will work for you, I think your macro breakdown is damn good. The only immediate change i'd make if things don't progress is drop protein to 300g and up carbs to 400g. I would also consider zig-zag dieting. i.e. lower your calories on the weekends (or on non-training days) mostly via reducing carbs considerably - < 50g/day.

Now down to business...

CARBS/FATS/PROTEINS
6AM
Breakfast shake:

1 cup 2% milk. 12/5/9
1/4 cup (2) egg whites 0/0/7
1 scoop EAS whey isolate 3/2/23
2/3 cup uncooked oats 20/2/8
1 small yogurt cup 6/0/3

SHAKE TOTAL: 41/9/50

Would love to have seen total calories for each food and meal total. Changes i'd make - reduce the milk to 1%, swap the yogurt for 1% cottage cheese or plain lowfat greek yogurt. Replace the whey with a protein blend - i.e. casein, whey, egg albumin, etc.

9am
Snack

1/2 cup almonds 13.5/36.5/15
85g Baby Carrots 7/0/1
1 Medium Apple 25/0/0

SNACK TOTAL: 45.5/36.5/16

You're eating a snack where you should be having a meal. This is a wasted opportunity - and a 'meal' completely devoid of protein. Drop this entirely and add 30-40g lean protein + 30-40g complex carb. Drop the almonds and fruits - if you want to keep the apple, eat it at 6am.

12PM
Lunch

1 cup brown rice 45/2/5
145g chicken breast 0/13/30
1/2 yellow pepper 6/0/1
2 slices of cheddar 0/18/14

MEAL TOTAL: 11/33/49

Much better! Drop the cheddar though - too much saturated fat. Add fats back in via fish oil caps - EFA's are what you want.

3PM
Snack

2 slices whole wheat bread 24/2/8
2 tbsp PB 7/16/8
medium banana 27/0/1
1 cup broccoli 4/0/2

SNACK TOTAL: 40/18/19

Another useless meal. No protein source again - add one asap! I'd go with a better carb source, but the wheat bread is ok. Drop the PB to 1 tbsp and add fish oil caps

5pm
Train

Pre-WO protien shake 3/2/23
w/H20

SHAKE TOTAL: 3/2/23

You take the shake right before you train - or do you mean post-WO shake?

6pm
Dinner

1 1/2 cup whole wheat pasta 124/3/24
145g chicken breast 0/13/30
1/2 cup tomato pasta sauce 11/1.5/2
1/2 Zucchini 4/0/1
1/2 yellow pepper 6/0/1

DINNER TOTAL: 145/17.5/58

Good meal, I like this one. Feel free to substitute the chicken for fish, lean beef, etc.

9pm
Snack

1/2 cup 2% cottage cheese 5/2.5/15
1 cup cauliflower 5/0/2
1/2 large tomato 3.5/0/1

SNACK TOTAL: 13.5/2.5/18

Sounds disgusting, but good for you, lol! I'd drop the tomato. Make cottage cheese 1 cup. Add fish oil caps

TOTAL CARBS: 299g (target was 350g)

Easily fixable - we've added complex carbs to some meals above already - and 400g might be your new goal

TOTAL FATS: 118.5g (target was 77g)

Easily fixable - too much PB, 2% milk, almonds, cheddar, etc. All removed or reduced and replaced (but not as much) with fish oils

TOTAL PROTEINS: 233G (target was 350g)

Simple fix as well. 2 meals had no lean protein source - added above. New goal might be 300g anyway, but if need be simply increase portion size. You might want to consider doubling PWO shake

....................................

There you have it... I missed my targets for sure. I clearly have no control over my fat intake and i'm coming in low on proteins for sure. maybe you guys can help me to make a few changes that will make this a better diet plan??

Any information for now will be a tremendous help, thank you for all your time even if all you do is put me on blast for this diet plan.

Repost a new diet with some or all of the changes above, and include total calories for each food/meal this time around. We'll help you sort it further from that point.

[TheClinch]

Assuming 3500 cals/day will work for you, I think your macro breakdown is damn good. The only immediate change i'd make if things don't progress is drop protein to 300g and up carbs to 400g. I would also consider zig-zag dieting. i.e. lower your calories on the weekends (or on non-training days) mostly via reducing carbs considerably - < 50g/day.




Would love to have seen total calories for each food and meal total. Changes i'd make - reduce the milk to 1%, swap the yogurt for 1% cottage cheese or plain lowfat greek yogurt. Replace the whey with a protein blend - i.e. casein, whey, egg albumin, etc.



You're eating a snack where you should be having a meal. This is a wasted opportunity - and a 'meal' completely devoid of protein. Drop this entirely and add 30-40g lean protein + 30-40g complex carb. Drop the almonds and fruits - if you want to keep the apple, eat it at 6am.



Much better! Drop the cheddar though - too much saturated fat. Add fats back in via fish oil caps - EFA's are what you want.



Another useless meal. No protein source again - add one asap! I'd go with a better carb source, but the wheat bread is ok. Drop the PB to 1 tbsp and add fish oil caps



You take the shake right before you train - or do you mean post-WO shake?



Good meal, I like this one. Feel free to substitute the chicken for fish, lean beef, etc.

9pm
Snack



Sounds disgusting, but good for you, lol! I'd drop the tomato. Make cottage cheese 1 cup. Add fish oil caps





Easily fixable - we've added complex carbs to some meals above already - and 400g might be your new goal



Easily fixable - too much PB, 2% milk, almonds, cheddar, etc. All removed or reduced and replaced (but not as much) with fish oils



Simple fix as well. 2 meals had no lean protein source - added above. New goal might be 300g anyway, but if need be simply increase portion size. You might want to consider doubling PWO shake



Repost a new diet with some or all of the changes above, and include total calories for each food/meal this time around. We'll help you sort it further from that point.

thank you for the input! I'll rework this diet and repost asap!