5 meal daily plan

[Kk570h]

i put together this 5 meal daily plan to help me tweak my body for the beach this summer. If anyone has any suggestions on adding or removing anything from it please let me know so i can make any corrections as needed. Meal one starts after a early morning workout give or take an hour on my times...

MEAL ONE (very important, starts metabolic rate and sets energy levels for the day)
1. egg whites (4 or egg beaters)
toast (1 slice whole wheat)
2. cereal (1 cup wheat or bran, low-fat milk)
grapefruit / orange (only half)
3. oatmeal / quick oats (1 cup)
sliced fruit (1 cup)
4. Whey Protein Shake (I've been using AMP Wheybolic Extreme)

MEAL TWO (snack, from here til end of day, high protein/low carbs.. about 11am)
1. greek yogurt (8 oz)
2. low-fat cottage cheese (8oz)
3. protein bar
4. protein shake

MEAL 3 (lunch, 2-3pm)
1. tuna on lettuce (8 oz, tomatoes/vegetables in salad OK, minimal low-fat dressing)
2. boneless chicken breast (8 oz)
wild/brown rice (8 oz)
3. turkey burger (8 oz)
fresh vegetables
4. lean ground beef burger/turkey ground meat (8 oz)
yam (1)

MEAL 4 (snack, repeat MEAL 2)

MEAL 5 (6pm, no later than 7pm)
1. fresh fish (8 oz)
wild/brown rice (1/2 cup)
2. white meat chicken (8 oz)
tossed salad
3. sirloin steak (8 oz)
baked potato (only half) or yam AND fresh veggies
4. burger (chicken, beef, turkey 8 oz)
wild rice AND fresh veggies

IF HUNGRY AFTER 7PM, nothing heavy on stomach
fruits (grapes, apple, orange...)

[--->>405<<---]

what r ur stats? age weight height bf%?? what r the total cals and macros for each meal ??? as well as total for the day...

also include ur workout times as well as how much cardio ur doin, when ur doin it, how long ur doin it for...

[Kk570h]

what r ur stats? age weight height bf%?? what r the total cals and macros for each meal ??? as well as total for the day...

also include ur workout times as well as how much cardio ur doin, when ur doin it, how long ur doin it for...

24 years old, 6 foot , 220 pounds ...my workout time is ALWAYS early morning when I wake up (6,7,8,9am) usually depends on what time I get to sleep. My weekly routine is usually Monday - Friday.. Monday chest & biceps , Wednesday back & triceps , Friday shoulders ... Tuesday and Thursday are dedicated to cardio only, nothing crazy but will usually spend 45minutes to an hour fast walking and jogging and running (really depending on how I feel as the workout goes on) ALWAYS with an incline on the treadmill... I also do about 15 minutes on my non-cardio days before working out to get my blood going .. 5 minute warm up, 10 minute jog , then to the weights!

[Kk570h]

I really have nothing set in stone , if it's a cardio day and I feel like I have some extra energy when I'm all done with cardio I have no problem with throwing in a few sets of weight exercises on muscles I feel can use it , like bangin out my biceps on a Thursday after cardio, being I did them Monday 3 days before that day .. My weekends are usually relax with family days but also if friends are getting together playing basketball or just going for a run at he gym I might just go for something to do ..

[Kk570h]

bm% , macros , total cals ..to be honest I really never got into all that ...I've been on my a game lifting for about a year and change and got this routine down pack for only about 3 months or so I was all over the place before this ... I've come here for a reason as I'm sure a lot of you have to be more educated share my experiences and eventually AMP up ..I would have been ordered this year already but got scared because of all the spammers and FAKENESS on the Internet ..hope nobody flames me I'm far from phishing and have been doing pretty good thus far I think on this whole forum thing , this is my first online community ...ANYWAY off topic , when I , if I , eventually ever get my hands on some stuff I will be more in to the whole bm% macro total cal track every little detail thing ..to be honest right now I'm kind of normal ..bigger guy but not ripped or huge ..I'll have to throw some pictures soon .i also think I have a testosterone problem to be honest with you....you can see my thread on my test results on the other topic would you like the link? Or should I just copy paste my results here also?

[--->>405<<---]

hey man its all about ur personal goals.. u can "not be into" counting cals and macros and maybe get decent results.. but if u wanna have confidence in ur diet and be able to somewhat calculate ur results i suggest u learn about macro manipulation as well as tdee and bmr and ur bf% and how they all work together.. ur food choices are ok in some areas and questionable in others.. while fruit may seem to u to be "eating light" at nite and it should be "healthy" ur basically eating sugar.. at nite u should be eating protein and fat... if ur trying to cut... just an example..

also how do u guage how many cals to eat in a given day?? are u just guessing?? thats a bad approach... i suggest u read the stickies at the top of the page on cutting and bulking and tdee so at least u will be informed of what ur not caring to pay attn to...

[Kk570h]

hey man its all about ur personal goals.. u can "not be into" counting cals and macros and maybe get decent results.. but if u wanna have confidence in ur diet and be able to somewhat calculate ur results i suggest u learn about macro manipulation as well as tdee and bmr and ur bf% and how they all work together.. ur food choices are ok in some areas and questionable in others.. while fruit may seem to u to be "eating light" at nite and it should be "healthy" ur basically eating sugar.. at nite u should be eating protein and fat... if ur trying to cut... just an example..

also how do u guage how many cals to eat in a given day?? are u just guessing?? thats a bad approach... i suggest u read the stickies at the top of the page on cutting and bulking and tdee so at least u will be informed of what ur not caring to pay attn to...

not that im not into it, more like i never bothered to really read about it in depth to actually do it , if something interests me i study it i learn it , just how i am ; i think of healthy high protein low calorie food nutritional food all in one group and so on; make it easier on myself , but youre right knowing all of this stuff cannot hurt me can only make an improvement ..women lie men lie NUMBERS DONT lol ;

but the foods that i mentioned there (without counting any calories) i bet if i go through and count them theyre sufficient for eating healthy ...protein sufficiency for your muscles and low enough calorie intake to help loose weight ; besides the fact ... am going to check out them sticky notes tomorrow and post the rest of my stats to see how we can tweak it out ;

and replace anything after 7 with a small serving of protein ; maybe a shake ?? besides fruit ; i just added fruit in there cuz i usually go in the fridge hunggy watching a movie or somethin , so ill eat some grapes ; or carrots , or fruit..

[tall76]

Suggest you read the stickies, do some work and calculate ur macros then put together a diet. It takes most of the guesswork out of this and will let you see what works and what doesn't for ur body.
405 said it about the fruit- nutrient timing (when u eat what u eat) is very important.

[Kk570h]

will do . im going to do my research and get my stats together and see how much it differentiates from what ive put together before and after knowing .. i dont really know as of right now what i can really change about my diet for the better ? i guess once i figure all this macro and my exact % it will all make more sense ...thanks boss for input appreciated

[tall76]

You don't have to change much in terms of food choices they look good. But you need ur macro numbers. The Energy equation is simple and it states if u take in more cals than you need ur body will store some of that energy as bodyfat. It doesn't matter if the excess cals are broccoli- too much is too much

[Kk570h]

Pretty sweet , I really want to see how it compares to what I'm taking now ..what if it's less than needed what is the outcome?

[Kk570h]

Decrease muscle size or something?

[tall76]

If its less than maintenance it depends what macronutrients ur lacking. Our body is smart and will adjust metabolism to what we are consistently putting in our diet. If Ur way below maintenance you will lose fat but muscle as well, decreased energy and stamina so ur workouts will suffer and you def won't be able to put on any lean mass. I've seen many people way below maintenance and when they bump up cals and hit their macros their body starts to change- turns into a furnace as u rev metabolism and get rid of that "skinny-fat" look nobody wants

[toojax]

Great advice from Tall 76. Finally did my calculations after losing 40 pounds of fat and then hitting a plateau. The stickies are getting me to the next level and I'm down another 15.

[Kk570h]

If its less than maintenance it depends what macronutrients ur lacking. Our body is smart and will adjust metabolism to what we are consistently putting in our diet. If Ur way below maintenance you will lose fat but muscle as well, decreased energy and stamina so ur workouts will suffer and you def won't be able to put on any lean mass. I've seen many people way below maintenance and when they bump up cals and hit their macros their body starts to change- turns into a furnace as u rev metabolism and get rid of that "skinny-fat" look nobody wants

Well said bro..am doing calculations putting things together now ;; I'll let you know my outcome