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Diet Review
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Thread: Diet Review
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04-26-2007, 02:27 AM #1Registered User
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Diet Review
Stats:
19 y/o
5'10.5"
162 lbs.
2000 cal deficit
Goal: Body Recomp
Nutrition Plan (Deficit)
2000 Calories
Carbs: 1050cal/262g
Protein: 650cal/162g
Fats: 300cal/75g
Per Meal
5 meals per day
Carbs: 210cal/52.5g
Protein: 130cal/32.5
Fats: 60cal/15g
Cals: 400cal/meal
Meal (1st):
Oatmeal - 1/2 cup - 150cal, C27g, P5g, F2.5g
1 Apple - 80cal, C21g, P.5g
6 Egg whites - 102cal, C2g, P21g, F0g
1 egg yolk - 55cal, C.5g, P2.5g, F4.5g
total: 387cal, C50.5g, P29g
Meal :
Chicken - 4.5oz - 132cal, C0g, P30g, F1g
Brown Rice - (1 cup) - 218cal, C46g, P4.5g, F1.5g)
Salad - 3 cups (loose) - 45cal, C9g
Total: 395cal, C55g, P34.5g
Meal :
Shredded Mini Wheats - 24 biscuits - 200cal, C48g, P6g, F1g
Soy Milk - 110cal, C8g, P7g, F5g
Chicken - 3oz, 88cal, C0g, P20g, F.5g
Total: 398cal, C56g, P33g
Meal
Chicken - 4.25oz - 124cal, C0g, P29g
Brown Rice - 1 cup - 216cal, C45g, P5g
1/2 Apple - 80cal, C21g, P.5g
Total: 420cal, C66g, P34.5
Meal :
Chicken - 4oz - 117cal, C0g, P27g, F1g
Brown Rice - (1 cup) - 218cal, C46g, P4.5g, F1.5g)
Salad - 3 cups (loose) - 45cal, C9g
Total: 380cal, C55g, P31.5g
1/2 Scoop of Whey before running - 60cal, C5g, P8.5
How does this plan work?
Btw, I have a huge issue with midnight cravings, mainly because I cant go to sleep before 11pm
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04-26-2007, 03:43 PM #2Registered User
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04-26-2007, 03:57 PM #3Moderator MODERATOR
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Meal 1: Fine
Meal 2: Add some healthy fats.
Meal 3: Why Soy?
Meal 4: Add some healthy fats
Meal 5: Needs a complete re-vamp. Bedtime meal should be casein protein with healthy fats. So cottage cheese and fish oils.
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04-26-2007, 04:06 PM #4Registered User
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as far as the fats go I forgot I do add 2 tsps. of Olive Oil
Soy? haha because my roommate is lactose intolerant and he buys so I dont complain
What kind of foods would you recommend for that 5th meal? Solely cottage cheese and fish oils?
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04-26-2007, 04:24 PM #5Moderator MODERATOR
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1. You need more than that. You need fish oils, flax oils etc... N3's
2. Soy is NOT a good choice at all. Buy your own milk. Soy is a phytoestrogen and can raise your estrogen
3. Cottage cheese and fish oils
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04-26-2007, 04:32 PM #6I am Rollo Tomassee.. ELITE MEMBER
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Agreed. Plus Cottage cheese requires practically NO prepare time, which is a plus in any dieter's book.
6' 217lbs (10/18)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
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