CanaDan

Ok. when I asked for some meal plan suggestions I was told I should submit a plan of my own first for critiques. Here is one I created a few months ago and tried to follow as close as possible. Being married with children it became hard to stick to this plan until my wife got on the exercise bandwagon. It's still tough as my kids are young and very picky as to what they'll eat and we just can't afford to buy regular food for them and other food for us.

Any suggestions would be appreciated. I'm 32, 6'1" and 265lbs. I'm guessing my bf% is around 30% and I want to lose fat (of course).


Calories/Protein/Fat/Carbs


Meal 1:

1 pkg Quaker instant oatmeal (banana bread) (156/3.7/1.9/31)
1 slice 100% whole wheat toast (90/3.8/1.2/16)
w/ 1 Tbsp All Natural PB (95/4.6/8.1/2.4)
250ML Apple Juice (120/0/0/30)

Meal 2:

Protein Shake (241/35/2/21)
w/ 500ml Skim Milk (171/16/1/24)

Meal 3:

1 can tuna (128.4/30/1/0) on salad
12 carrot sticks (35/1/0/9)

Meal 4:

Protein Shake (241/35/2/21)
w/ 500ml Skim Milk (171/16/1/24)

Meal 5: (supper)

Meat
Veggie
Carb
Cottage Cheese (99/16/1.2/6.0)

Meal 6:

Protein Shake (241/35/2/21)
w/ 120g plain yogurt (57/5.1/0.1/8.7)
w/ 1 Tbsp All Natural PB (95/4.6/8.1/2.4)
w/ 500ml Skim Milk (171/16/1/24)



Totals: 2140.6/220.8/46.6/209.5
(does not include #’s for Meal 5)

A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

Akateros

Meal One --
Oy. I don't even wanna talk about Meal One. Instant packaged oatmeal? Dump that sugarbomb right now, and get your kids off it too. Get out there and buy some real oats, man. Even if the little guys put their own banana and a modest amount of brown sugar on top, it'll be better for them. You can have some Splenda and cinnamon or something.

Ditch the toast, whole wheat or no. Just serve yerself a rrreal man-size bowl of ootmeal. Where's your protein? And before you ask, no, peanut butter is not. Add in an egg and some whites. And pour out the apple juice (like you need MORE sugar with this meal!). Have a piece of real fruit if you must.

Meal Two -- It's there. Some will look askance at the skim milk...

Meal Three --
Is there dressing on that thar salad? Not, I trust, one of those high-sugar low-fat ones? This would be a good time to say a big "Hi there!" to your friends the Essential Fatty Acids. Me, I like a tablespoon of Udo's oil in my salad dressing. I know, I know -- blurry expensive stuff. Okay, flax oil, maybe, or some ground flaxseed (buy whole, grind yourself, store in fridge -- very cheap), or swallow some fish oil caps.

Meal Five --
Assume this means you're eating "whatever gets cooked for dinner" here. Why the cottage cheese? Can you not just measure out your portion of meat protein (before any sauce gets added of course) and go with that? Just wondering. (Another good spot for essential fats, too.)

Meal Six --
Why in tarnation are you having such a large Meal Six, before you go to bed? Too many carbs, here, I'd say, and since you're trying to lose bodyfat, I'd lose the peanut butter. Could try mixing your shake with some cottage cheese and water (in the blender, of course). The cottage cheese proteins are s'posed to be good ones for that loooong slow overnight release.

CanaDan

WOW! Thanks for the honesty! I definitely needed some good advice. I try to have egg-whites in the morning when I have time but I will definitely buy some oats today (won't wait another minute). As for the shakes, I typically use water now and only have a glass of skim milk with supper (meal 5).

You're right on the money with meal 5. I eat whatever is made. Money can be short and my wife grew up eating a lot of pasta. I think that's part of the reason I put on 60 pounds in the 10 years we've been married! Well that and the fact I didn't get hooked on weightlifting until now. I actually don't eat the all natty pb with shakes on a regular basis, maybe as a treat once a month or so. I do have the pb on toast on occassion though.

This was my first REAL attempt at a meal plan so I do appreciate the help. Any advice from others would be accepted as well. It's time I got serious about bodybuilding as I feel I have great potential. (although I don't want to compete).

Thanks again.

A child of five could understand this. Someone fetch me a child of five. - Groucho Marx