Help with meal plan

[sydney_trainer]

Hello all.

I've been dieting for about two weeks now and I've lost 2kg's.

Stats:
Height: 185cms
Age: 17
Weight: 85kg's
BF %: 15%-20%

I was looking for help from some experienced people in helping me adjust my current meal with tips and advice.

My Current meal plan:

Meal 1: Sometimes egg whites, but usually a protein shake.

Meal 2: Usually have a can of tuna.

Meal 3: Protein shake

Meal 4: Lean steak and some cabbage

Meal 5: Fruits usually a banana or apple and sometimes a couple of grapes

Meal 6: Protein shake

I'm looking for help to improve my BF% and to lose weight.

Thanks for the help.
ST

[mg1228]

post macros for all meals then total up at the bottom---also they will need to know ur tdee---replace all shakes with real food except pwo and repost to get replies---u also need lean protein in every meal---its either pro/carb or pro/fat more or less

[sydney_trainer]

Thanks for the help.

I calculated my tdee which turned out to be 3147 from a BMR of 2030.

Also I've been playing around with fitday and im only getting around 100g of protein per day.

Also what do mean by macro's?

[sydney_trainer]

Okay just worked out what you meant with macro's.

Currently I worked out my diet and its at 40/40/20 P/C/F

I was wondering if I should be consuming more then a 100g's of protein, since I've heard you need 1gram of protein per pound of weight which would turn out to be 85x2.2=187grams of protein per day that I need.

Appreciate all the help I can get.

[mg1228]

Okay just worked out what you meant with macro's.

Currently I worked out my diet and its at 40/40/20 P/C/F

I was wondering if I should be consuming more then a 100g's of protein, since I've heard you need 1gram of protein per pound of weight which would turn out to be 85x2.2=187grams of protein per day that I need.

Appreciate all the help I can get.

now re-post your diet with each meal and macros for each---yes u should b consuming more than 100 grams of protein---atleast 1gr per lb----if ur diet is at a 40/40/20 split that would be alot more than 100 gr---anyway just repost it

[sydney_trainer]

Hey mate

My current diet plan as I've worked it out includes:

3x Protein Shakes
3x Glutamine
2x Banana
5x Egg whites
2x Chilli Tuna
Oatmeal(made with milk)
Rice brown

Current figures turn out to be 1400 Calories, 31.7grams of fat, 141grams of carbs and 150.7 of protein.

42%(P)38%(C)10%(F)

I was looking for your help on adding another 30grams of protein and a ideal replacement of brown rice as I won't be able to eat it everyday.

One more question..... I'm not using steroids so is a meal plan ideal like this to me?


Again mate your a legend. Cheers

[sydney_trainer]

Also should I add a 3rd protein shake on the days I train.

Thanks