Thread: First attempt on my diet plan (any help welcome!)

Originally posted by Predator
Hi everyone this is my first attempt and working out my own diet. My goal is to decrease body fat which I still have some to get rid of. In areas like abs, chest thighs etc. And put on muscle. The following is a meal plan I put together. I am not an expert and am wondering such things as will the following be a proper diet for fat-loss with muscle gain.

My current stats:
5'10" 17 years old 180Lb's. I have some muscle mass, but some fat that I am aching to get rid of. I weight train and HIIT (see below).

Meal 1:
1 serving (1/2 cup) Oatmeal = (150cal, 3gFat, 27gCarbs,5gProtein)
1/2 cup Eggwhites (3 Large Eggs) = (75cal, 15gProtein, 0 fat 0 carb)
Protein shake with 1 cup Fat free carb reduced milk = (300 cals, 1gFat, 31gCarb, 34gProtein)

-525 Calories, 4g Fat's, 58g Carb's, 54g Protein

What's the carb in your protein because I don't see 58G carbs here?

Meal 2:
4oz Tuna 1 tbs of Real mayo = (250cal 13gFat, 30Protein)

Looks good. However if your going to have full fat mayo then at least buy Safflower mayo

-250 Calories, 13g Fat, 0g Carb, 30g Protein

Meal 3:
2 Slices whole wheat bread = (180 cal 2gFat,17gcarb,10gProtein)
2oz Tuna = (70 cal, 1g fat, 0 carb, 15 protein)
1/4 cup Dry roasted peanuts (190cal, 15g fat, 7g carb, 10gProtein)
1 cup Celery (4g carbs)
1 large apple (73cal, 19carbs)

- 513 Calories, 18g Fat's, 47g carbs, 35g Protein

Looks good

Workout (Weight training or HIIT)

Meal 4:
Protein shake (300cal, 1g fat, 31gcarb, 34g protein)
2oz Tuna = (70 cal, 1g fat, 0 carb, 15 protein)

-370 Calories, 2g Fat, 31g Carb, 49g Protein

Is that a meal replacement or whey? Skip the tuna. Not your best option PWO. Your better of off with whey and oats

Meal 5:
1/2cup brown rice (190cal, 1.5gfat, 42g carb, 4gprotein)
6oz Sliced Turkey Breast (180cals, 1g fats, 30g protein)
Serving of Califlower, broccolli... boiled (25 cals, 5 carbs, 2 protein)
Salad with various vegetables (mushrooms, onions...) topped with Fat free ranch dressing (50calories, 0g Fat, 11g Carb, 0g Protein)

Skip the dressing and use olive oil and vinegar. The carbs from those FF dressings is full of sugar. Walden's make some good FF and calorie free dressing, basically made out of vinegar. I really enjoy those but typically I use just olive oil & or just vinegar

- 445 Calories, 2.5g Fat, 58g Carbs, 36g Protein

Meal 6:
1/2 cup Fat free Cottage Cheese (90cals, 0g fat, 7g carbs, 14gProtein)

-90 Calories, 0 g Fat, 7g Carbs, 14g Protein

You could increase the fat a bit here by having 1 or 2% cottage cheese. Also 1/2 C is not enough protein. Increase it so that your protein remains a conistant amount throughout each meal. Also, DEFINATELY get yourself some fish oil. You are not eating any EFA's.

Totals: 2150-2350 Calories, 40g-50g Fat, 200-225g Carbs, 200-225g Protein.

I consume plenty enough water.

Workout Plan:

Weight Training: 3 days a week. I am currently doing full body workouts. Should I switch to say the push/leg/pulls and switch it up? Or does it not matter?

HIIT: 3-5 days a week. I just switched over from long distance cardio to the HIIT workout. I am currently using a tredmill, unless i am at the gym or I use a recumbant bike, but I do 30second intervals of moderate work to intense work.

This is just the first stage of my diet. I know it could use improvement, My fat intake seems a bit low, I was thinking of adding fish oil or maybe real dressing on salad to obtain more fats. My carbs are alright I guess, not too much sugary carbs if any, mainly sugar from the low carb milk. And my protein is a l ittle above 1g for every pound of body weight. I am open to any suggestions, please be as cruel as possible its the only way I can improve. I am not an expert, but want to learn a great deal more about proper eating. I am trying to loose excess body fat at my current point so I am doing HIIT and weight training. I dont think I should be weighing myself anymore, because of the fact that I could be putting on muscle mass, I think my new scale will be the mirror. Please if you notice anything I am not eating that is necessarry for a diet, and am I doing everything I should properly, please let me know, Thank you.

Alright. for the first meal the the protein shake and oats add up to 58g Carbs.
- When I am at the grocery store I will check out the safflower mayo.
- I was thinking of buying my tuna in oil instead of water, and not draining it all out to obatin some EFA's.
- The protein shake I currently have is something Go Lean, I was looking at whey online and will probably get some of that in the future,but for now is that a suitable protein shake?
- Post work out I am going to start making my protein drinks with water instead of milk, and should I cut the milk out in Meal 1 and use water? And I will remove the tuna from PWO, and add 1/2 cup of oats.
- Next time I am out ill probably pick up 1% or 2% cottage cheese. When I get home tonight from school I will edit out the diet plan.