freshtodeath

Hey, I've compiled a meal plan. I'm currently 5'9, 185 lbs with a BF% between 17-20%. Let me know if this diet plan will get be to 10%.

---6:00
45 minute low intensity cardio
2 Multi Vitamin
3 Fish oil
1 Flax oil

Meal One 7:00 am
1 Egg Whole
2 Egg White
1 Cup of Oatmeal (Plain)
1/4 cup of Berries
8 Unsalted Almonds

Meal 2 10:00 am

8-10 ounce Grilled 5 Spice Chicken Breast
1/4 Chopped Bell peppers
1/4 Chopped Tomatoes
1 Bowl of Lettuce
2 tablespoons of Balsamic Vinegar
8 Unsalted Almonds

12:00 pm Workout

Meal 3 1:00pm
low carb Protein Shake 1.5 scoops
1 banana

Meal 4 4:00pm
1/4 cup of Wild Rice
Half mashed sweet potato (no flavor added)
2/3 cup steamed broccoli
10 ounce Extra Lean Beef Patty

Meal 5 7:00pm
Half a can of Tuna with a pinch of black pepper
1/2 cup of Cottage Cheese
1/2 cup of Broccoli

--9:00pm
45 minutes of low intensity cardio

Meal 6 10:00pm
low carb Protein Shake 1.5 scoops
2 egg whites

m11

In order to drop fat you need to be in deficit. We would need to have a basic idea on what your maintenance is in order to determine the amount of intake that you would need to lose weight.

Additionally, can you please calculate the macros of your diet? It can be easily done on FitDay - Free Weight Loss and Diet Journal

With that meal plan...is that something that you have been following for some time, or did you just put it together. If you have been following it, have you been losing, maintaining, or gaining with it?

If you haven't followed it for any noticeable amount of time, please do, and let us know if you are gaining, maintaining, or losing.

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These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
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Merkaba

And don't start all of this two a day workout stuff. You lose fat by eating less calories than you need. for best results about 20 to 25% below maintenance. Take any idea of biggest loser style weight loss out of your head.

Ban 2 1/2 's !!!!!!
--------------------------------------------
Some Pics. All Natural

freshtodeath

Hey,
I haven't personally tried this meal plan yet and I did just put it together.
I took your advice and went onto fitday to figure out the total amount of calories and macros.
I'm not sure how accurate the food in the websites database are but my daily intake will be 2230 calories, 90.1 grams of fat, 106.4 grams of carbs, 245.9 grams of protein. The percentage it worked out too was 46% protein 36% fat 18% carbs.
I've calculated my daily calorie intake to be around 2800, is this to large of a deficit to be putting my body through? any feedback is much appreciated.

m11

Fitday does a generally accurate job. I personally eat similar things day to day so I just manually input most of my foods.

Your deficit is fine. It is also good to see that your fat and protein is up. Ideally, you want about 0.5g fat/lb of lbm and 1-1.5g protein/lb of lbm. What you have looks fine in that respect.

You can eat at about those macros each day, but I prefer to cycle my calories and carbs around my training days. Eating more calories on training days and fewer calories on resting days seems to be comfortable for me. Training days count as resistance days. You can do cardio up to six days a week. However, you would still eat like its a 'rest day' even if you are doing cardio. It is though required that you take off 1 full day


If you were train 4 days a week:

Training days (4): 245P
70F
175C
=2310kcals
Rest days (3): 245P
90F
75C
=2090kcals
Avg cals/day = 2215kcals

If you train fewer than 4 days a week, get out a calculator and just mess with the numbers.

You don't have to stick to those exact figures each day, but your weekly average should work out around those numbers.

I find it much easier to track everything than not. Maybe i'll get over it at some point, but I'm successful when I track and fail when I dont.

Additionally, up your fish oils to 3g of EPA/DHA a day. This usually means 10 capsules for most brands. You can check the back label to see how much each capsule contains (it'll likely be in milligrams).

Disclaimer: I'm not entirely positive on how practical/true the following opinion is..but i'll mention it anyways:
I personally try to avoid fructose, and therefore I would personally get rid of the banana. The berries also contain fructose, but they are also full of antioxidants and both are full of vitamins and minerals and fun stuff like that. They aren't going to make you fat necessarily given that you eat them in small amounts, but I try to avoid them anyways.


But give it a shot and report back on your appetite and how you are doing. Any deficit will cause you to lose fat, but many find this as a comfortable way of doing it.

You can expect about 1-2lbs a week of fat loss, and be sure to keep lifting heavy to convince your body that you want to hold onto the muscle.

Getting Started by Built
LG Sciences Board Representative


These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.

m11

Merkaba is correct as usual about your two-a-day stuff. I didn't notice it myself.

Here's a link from one of our moderators, Built, on how to effectively implement cardio. She's canadian too, so you'll probably like her .

Got Built? » How to do Cardio if you MUST!

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These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.

freshtodeath

so basically I should incorporate my cardio into my daily workout.?
Just out of curiosity, with consistent training 5 times a week with cardio. Will I be able to achieve a BF% below 10%? or will that require even more strict dieting?

m11

You can if you are comfortable with it. Your diet is what is going to bring on your weight loss, the cardio will just facilitate.

In terms of getting below 10%, it may or may not. You can just stick with it until you get stuck. UD2.0 is always available to get you below 10%. However, the program is relatively demanding in terms of being able to stick to it, and it isn't meant for those that are over 15%. Additionally, it would help greatly to get some practice in following a set diet with set macros before you take on UD2.0.

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These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
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Merkaba

The question is why are you doing cardio?

Ban 2 1/2 's !!!!!!
--------------------------------------------
Some Pics. All Natural

Built

ROFLMFAO Yep, all Canadians get along with all other Canadians. We're like penguins - recognizing family by smell.

Great advice in here all around. freshtodeath, you may wish to drop back your training a bit as your cut progresses. Just concentrate on maintaining a deficit sufficient to lose weight, and on keeping the iron on the bar - drop the reps and volume down rather than dropping the weight. A little cardio after your workout won't hurt you, but think of your deficit as coming from diet, not exercise.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

m11

haha yep thats what i hear

Getting Started by Built
LG Sciences Board Representative


These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.