Originally Posted by Uthinkso
Currently I am 25% BF. At 243lb I have 182.25lb of lean body mass and 60.75lb of body fat. I've been eating at 2200kcal and that was working. According to the calculator on fitday I burn about 3800kcal a day but I'm highly suspect of those numbers. Whats a good maintenance level to shoot for, or at least try first. I worked up from 1800kcal to 2200kcal. I've read the stickies a few times, I just struggle to understand information on this topic. My lack of success surely isn't for a lack of effort. Its just the wrong combination.
Typical day of food looks like this for me:
Meal 1-7am
1cup oatmeal (Dry)
1cup cottage cheese
multivitamin
Add in some healthy fats and cut your oats down to 3/4 C.
Meal 2-11:30am
8-10oz Chicken breast
1cup mixed veggies or a piece of fruit
1 cup potatoes or brown rice
[b]Red potatoes only or the brown rice. Make it 3/4 C for the carbs. Have the veggies, skip the fruit in this meal. Add in some olive oil to the veggies - 1/2-3/4 tsp[b/]
Meal 3-2:30pm
6oz chicken breast
1 cup potatoes or brown rice
1 cup mixed veggies or fruit
3/4 C. Carb and make it the rice or sweet potatoes. Also add in some healthy fats like fish oil
Meal 4-4:30pm (usually driving on way to gym T-Th-F. Otherwise I won't eat until 5:30 or 6pm.
2 pieces whole wheat bread
1 6.5oz can of tuna in water
1tbsp light miracle whip
or
same as meal 3
Get yourself some Safflower mayo. Yes, its full fat. Also, skip the wheat bread. Wheat bread is garbage. Get Sprouted grain bread only
Meal 5-7-8:00pm
6-8oz of Fish, turkey or chicken
Veggies of some sort
rice or potatoes
Where is your PWO meal?
Meal 6-10-11pm
1 cup cottage cheese
1 6oz yogurt (low fat, low sugar)
10 almonds or two fish oil caps
Ditch the yogurt. Move it to your PWO
This is what I eat almost every day for the past month. Its roughly 22-2300kcal, 250g protein, 280g carbs, and 12% fat.
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