tyman502

Hello everyone
Well anyways here my current diet plan I have set up after looking at the sticky's and reading some advice from other web sites. I also know that it is not at all possible to get absolutely ripped in only a few weeks, your body is like a hard piece of clay in which it takes time to mold into the perfect form your want.

I am a very health conscious person and always look to eat healthy. But before I set up this diet plan I was consuming to many high carb foods, not enough green veggies, and absolutely no fruit, and not to mention I don’t drink milk so getting my daily calcium intake was close to zero. I would also splurge a lot and go out and get a blizzard from Dairy Queen, or head over to the closest KFC and get a few snackers. After reading some tips I now know not to starve your body of these fatty foods (aka cheat meal) but only choose them about once out of the week if u have too. After all this said here is a diet plan I have set up and plan to follow it for exactly four weeks. Any input is greatly appreciated.

Side note: I do cardio 3 times a week Monday Wednesday and Friday (slower paced jog for about 35 minutes. Usually run about 3 miles during these cardio workouts. And I have a lifting routine I follow Monday, Tuesday, Thursday, and Friday. Now taking everything into consideration here is my plan.


Specs:
6ft tall
192 pds
Bench Max: 270
Squat: 360
(Dont know if those numbers mean anything, other then an indication of strength. Didn't know if they would help so just throwing them in there).

Meal 1 (8 am)
2 scoops of GNC Pro Performance 100% Whey protein vanilla flavor. (Mixed with 16 oz of water)

Meal 2 (10:30 am)
1 packet of instant quaker oatmeal. (Apple Cinnamon)
1 apple

11:00 Workout Routine

Meal 3 (12:30-1:00 pm)
2 scoops of GNC Pro Performance 100% Whey protein vanilla (mixed with 16 oz of water)


Meal 4 (3:30-4:00 pm)
1 eight ounce grilled chicken breast
1 cup of broccoli
1 cup of celery
glass of water



Meal 5 (6:30-7:00)
one 8 ounce grilled chicken breast
one salad with green cumbers, other fibrous veggies, with low fat ranch dressing.
water

Meal 6 (9 pm)
1 cup of cottage cheese

Take note I live in the college dorms where the food is awful and I usually make a lot of the food on my own. Although they do make some good grilled chicken breasts. I think the cafeteria offers celery, lettuce ,brusslespouts, and cauliflower for veggies. And they offer bananas, apples, and oranges for fruit.

I would please like some feedback positive or negative. What you guys think is important to me and i want to further modify my plan to achieve whatever is possible. I know drinking lots of water also helps with weight loss so i do consume lots of water in one day.
Thanks again,
Tyler

sensamilia

u should combine meal 1 and 2.
U need carbs PWO.
U should add some healthy fats.

thats my 2 cents.

tyman502

Thanks sensamilia, i will also agree with your statement. I always want more energy in the morning and adding some carbs would do the trick. I know of some healthy fats which meal should i add that into? The last meal has mainly protein in it and fats before bed is a no-no. Meal 4 maybe? Again thanks for some input.

xnxbass

Actually, fats (healthy fats) before bed are a "yes-yes" (am I wrong?).

El Hefe

That doesn't sound like nearly enough calories for a 192 lb man. Am I wrong?

Bench 185 x 5
DL 355 x 3
Squat 225 x 6

sensamilia

Actualy adding the fats with that last meal is the best choice since it will slow down the breakdown oft he casein in your body even more, keeping you out of catabolism even longer while you sleep.

Whats your Body fat% ? Your calories do seem a bit low.

Uthinkso

I have an oz of almonds and a shake right before bed every night. Thats my two cents.

I do my best to focus on the task at hand, and give 100% in what I'm doing at the time. Nothing else matters except the task at hand.

tyman502

I had it calculated about a month ago and it was at 12%.