Please check what's wrong with my meal plan

[godspeed1208]

HI there everyone, i'm new here and would like to ask some advice on my meal plan. I started working out about 4 weeks ago and following basically the meal plan i have attached... i started at 85kg and came down to 82.5 but now i'm just maintaining there between 82.5-83kg. I don't really see any difference or feeling like i'm not making any progress? i know muscle is heavier than fats but i don't really notice any changes... maybe it's just my mind playing games with me?

i'm 165cm and 82.5kg at the moment. BF is around 28%. i have not started doing cardio and planning of starting it today. so my routine would be mon,wed,fri fullbody workout with compound exercises for chest,shoulders, deadlift, squats etc and the rest of the days would be cardio.

So i want to double check to make sure my diet is in check. Please give me some advice... i saw the video of milos sarcev nutrition dvd and i understand i need to up my protein intake and lower my carbs and keep fats to a minimal... so would that mean my marco would be something like: 50p/30c/20f? Please advice.. thank you so much

[Bonaparte]

For one thing...you're eating 4 servings of white rice? Are you in Asia?
Lose the white rice and replace it with brown rice or quinoa.
You literally don't have a single fruit or vegetable in your diet.
And you're not a child anymore, so lose the Ovaltine and chocolate milk. They're just sugar.
Build yourself a diet high in lean meats, fruits, and vegetables. No processed foods or added sugars. Get some olive oil in there for fats (the almonds you have are good too).
Don't supplement Omega 6. Supplement Omega 3 so that you have a 3:1 ratio of Omega 6 to 3.

[tarmyg]

godspeed,

What software was that meal plan made in?

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
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[godspeed1208]

For one thing...you're eating 4 servings of white rice? Are you in Asia?
Lose the white rice and replace it with brown rice or quinoa.
You literally don't have a single fruit or vegetable in your diet.
And you're not a child anymore, so lose the Ovaltine and chocolate milk. They're just sugar.
Build yourself a diet high in lean meats, fruits, and vegetables. No processed foods or added sugars. Get some olive oil in there for fats (the almonds you have are good too).
Don't supplement Omega 6. Supplement Omega 3 so that you have a 3:1 ratio of Omega 6 to 3.

Hi yes i'm from asia and we mainly eat rice. i do not like the taste of brown rice but if it's going to help me i'll start eating them.. and for fruits and veges, since young i do not eat them so i had replaced them with a multi-vitamin as you see in the screenshot but i'm willing to try some fruits or veges if i ''MUST' take them. It'll be like taking some medicine for me...The ovaltine had minerals so that's why i choose them but it's added sugar i didn't think about that, i'll cut it off too... So is chicken fine? or i'll have to replace that too? i do not like fish and beef is against my religion(by right )

[godspeed1208]

godspeed,

What software was that meal plan made in?

Thanks
~T

Hi it was from a website that i joined as a member to use that meal planner. I could send you the link if you want not sure if i could post it here and i sure do not want to promote that site here

p.s: it's not free by the way , i joined that site mainly to use the meal planner but still i do not think i have a good meal plan

[Bonaparte]

Hi yes i'm from asia and we mainly eat rice. i do not like the taste of brown rice but if it's going to help me i'll start eating them.. and for fruits and veges, since young i do not eat them so i had replaced them with a multi-vitamin as you see in the screenshot but i'm willing to try some fruits or veges if i ''MUST' take them. It'll be like taking some medicine for me...The ovaltine had minerals so that's why i choose them but it's added sugar i didn't think about that, i'll cut it off too... So is chicken fine? or i'll have to replace that too? i do not like fish and beef is against my religion(by right )

OK, so you probably don't have much access to quinoa. Just go with brown rice.
You NEED fruits and veggies for digestive health (and much more). Without adequate fiber (no, don't just supplement fiber), you'll end up wrecking your digestive system and lose a shitload of weight every time you end up in the hospital.
Chicken is fine, but you'll eventually need some variety. Have you tried tilapia? It doesn't taste much like fish and can be made to taste like nearly anything when seasoned.

[godspeed1208]

OK, so you probably don't have much access to quinoa. Just go with brown rice.
You NEED fruits and veggies for digestive health (and much more). Without adequate fiber (no, don't just supplement fiber), you'll end up wrecking your digestive system and lose a shitload of weight every time you end up in the hospital.
Chicken is fine, but you'll eventually need some variety. Have you tried tilapia? It doesn't taste much like fish and can be made to taste like nearly anything when seasoned.

ok i'll see if i could find quinoa, if not i'll have to go with brown rice. And for fruits and veges.. is there any particular items i should take or all if fine as long as i include them in my meals? I'm not sure about fishes but i'll see if my local fish stalls have tilapia(might be named differently here)..

And i have another question.. regarding my protein/carb/fat ratio... i'm planning to hit about 250p/X amount of carb/ Minimal of fats... and my current 181p/167c/72f . i'm trying to use 1.5g per lbs body weight and not sure about how much carb i should have in a day? i know that fat should be minimal right as there are already hidden fats in our meats etc? what would be a good ratio to lose weight and build or gain some muscle if possible ? looks like working out is much easier than to find a good meal plan

[Muscleduke]

ok i'll see if i could find quinoa, if not i'll have to go with brown rice. And for fruits and veges.. is there any particular items i should take or all if fine as long as i include them in my meals? I'm not sure about fishes but i'll see if my local fish stalls have tilapia(might be named differently here)..

And i have another question.. regarding my protein/carb/fat ratio... i'm planning to hit about 250p/X amount of carb/ Minimal of fats... and my current 181p/167c/72f . i'm trying to use 1.5g per lbs body weight and not sure about how much carb i should have in a day? i know that fat should be minimal right as there are already hidden fats in our meats etc? what would be a good ratio to lose weight and build or gain some muscle if possible ? looks like working out is much easier than to find a good meal plan

It all really depends on what your diet has been like for the past 8 months to a year. If you have only just started dieting and you suddenly put yourself In a large deficit you will slow your metabolism, it will then be hard to reduce body fat without decreasing you calories further until your eating 500 calories a day and still not loosing weight, this is easily done. You need to gradually taper your calories up or down depending on your current metabolic state.

It would be hard to give you a good ratio without knowing your body and what state it is in, lots of compound movements squats, clean & press, bent over rows etc.. Are key for burning fat and gaining muscle. The more muscles you use during exercise the more calories you will burn.. Easy!

Fat intake doesn't always have to be to a minimal again this all depends in your current state and what dieting method your looking to use. But that being said all my clients have been successful with high carb low fat diets. Low carb High fat diets are good but not something I would use unless your struggling to get rid of the last couple of percent.

Basic foods to hit your macros and micros would look similar to this. This is an extremely small list of what your consumption should look like. Be sure to mix it up and keep it exciting!

If you need a plan feel free to pm me

Carbs:
Brown rice
Brown pasta
Rice cakes
Instant oats
Oats
Banana pre and post wo
Mixed vegetables
Greens powder

Protein:
Chicken breast
Cottage cheese
Salmon
Minced meat
Turkey breast
Tuna
Eggs
Steak
Whey protein

Fat:
100% peanut butter
Full fat Greek yogurt
Full fat milk
Extra virgin olive oil