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.
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