My diet plan...first time so any advice is welcomed.

[tommy36p]

Hey this is my first time ever actually planning out a diet for myself. I need some advice on if this is a good plan or not. My goal is to reduce my BF% (which is roughly 13%) down to the 7 or 8 % range yet trying to conserve as much muscle as possible. I am not really concerned if I lose muscle, as long as I drop the BF%, I can always lift hard to gain back what I lost. My actions are as follows:

Cardio: 3x a week (2 mile run or 30 minutes eliptical high intensity)

Workout: 5 times a week (M-F)

My diet plan looks like this:


Breakfast
Oatmeal 2 packets
2 Eggs
1 slice of toast
Totals............Cals- 540 Carbs- 78g protien-24g

Lunch
Brown Rice (1 Cup)
Tuna Fish
2 slices of bread
protien shake
Totals............ Cals- 1064 Carbs- 126g protien- 100g

Dinner
Chicken Breast
Green Beans
Mashed Potatoes
Protien Shake
Totals............Cals- 570 Carbs- 24g protien- 102g


Like I said this is my first time and I'm not sure if I have done this right or not. The numbers, especially for lunch, seem kinda high. What do you think? Please let me know if this sounds alright or completely out of whack. Thanks guys.

 

[RobInKuwait]

Hey this is my first time ever actually planning out a diet for myself. I need some advice on if this is a good plan or not. My goal is to reduce my BF% (which is roughly 13%) down to the 7 or 8 % range yet trying to conserve as much muscle as possible. I am not really concerned if I lose muscle, as long as I drop the BF%, I can always lift hard to gain back what I lost. My actions are as follows:

Cardio: 3x a week (2 mile run or 30 minutes eliptical high intensity)

Workout: 5 times a week (M-F)

My diet plan looks like this:


Breakfast
Oatmeal 2 packets
2 Eggs
1 slice of toast
Totals............Cals- 540 Carbs- 78g protien-24g

Lunch
Brown Rice (1 Cup)
Tuna Fish
2 slices of bread
protien shake
Totals............ Cals- 1064 Carbs- 126g protien- 100g

Dinner
Chicken Breast
Green Beans
Mashed Potatoes
Protien Shake
Totals............Cals- 570 Carbs- 24g protien- 102g


Like I said this is my first time and I'm not sure if I have done this right or not. The numbers, especially for lunch, seem kinda high. What do you think? Please let me know if this sounds alright or completely out of whack. Thanks guys.

I'd advise you to take every one of your meals and split them into two meals......breakfast 1, breakfast 2, lunch 1, lunch 2, dinner 1, dinner 2. Then eat a meal every 2-3 hours you are awake. This will boost your metabolism and prevent you from getting insulin spikes every time you eat. Most people's body's can't metabolize 100 grams of protein at one time as well as it can 25 grams of protein at four different times.

 

[tommy36p]

Awesome, thanks for the advice man. I'll have to figure out a way to split them up. Being here in college, my food supply sucks, but I will make something work. Thanks again. Also, do you think that the carb intake is a little high or should it be that way? Thanks again man.

 

[jweave23]

ok...there are so many facets to diet, but I'd start with some simple things:

1. Get to Invalid Link Removed and start logging everything you eat

2. As said, try to get 5-7 smaller meals daily, this helps to keep up your metabolism

3. What are your stats as in age, weight, training history? It looks like you're barely over 2000 calories there, what are you at usually?

 

[tommy36p]

I am 20 years old right now and I am 5'6 weighing in at 160lbs with roughly 12-14% BF. I have been lifting for about 6 years kinda on & off, but I really started hitting the gym and taking it seriously about 8 months ago. As far as my caloric intake, it usually runs around 2000 (the very least) - 3500 (the most) calories a day. I hope that gives you a better understanding of my situation. I appreciate you trying to get me going on the right foot here. I've been reading a lot, but it's hard to digest it all at first. Thanks man....Cartmen is the ****.

 

[tommy36p]

btw, i did post a thread in the pics section...its a little pic of what I currently look like. I don't know if that will help, but it's there if you need it.

 

[RobInKuwait]

If you got like a chow hall type place at your college, grab some stuff to go every meal. It makes it easy to eat all day.