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My new meal plan, What are your thoughts?

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  1. #1
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    My new meal plan, What are your thoughts?

    Meal 1 – ½ cup Oatmeal : 150cal/3f/27c/5p
    5 egg whites – 85cal/0f/0c/20p
    Meal 2 – 1/4th cup Almonds – 200cal/18f/7c/7p
    12 thin slices of roasted turkey breast – 160cal/8f/2c/16p
    Meal 3 – ½ cup Broccoli – 25cal/0f/4c/3p
    1 Chicken Breasts – 110cal/3f/0c/24p
    Pre – Protein Shake – 260cal/0f/0c/48p
    1 cup non fat milk – 90/0f/13c/9p
    Post – Protein Shake – 260cal/0f/0c/48p
    1 cup non fat milk – 90/0f/13c/9p
    1 Banana – 120cal/0f/31c/2p
    2 Tblsp Peanut Butter – 190cal/16f/8c/7p
    Meal 4 – 1 cans Tuna – 100cal/0f/0c/22p
    2 jar sweet potatoes – 140cal/0f/34c/2p
    Meal 5 – 1 Salmon Fillets – 100cal/3f/2c/15p
    1 Tblspn EVOO – 120/16f/0c/0p
    Spinach – 50cal/0f/4c/3p
    Meal 6 – ½ cup low fat cottage cheese – 80cal/0fat/5c/14p

    Calories – 2240/Fat – 68/Carbs – 151/Protein – 254


    Tweaked with it today, about where i want it to be, looking for experienced insight if i could make it better or if it is good to go.


    I'm 178lbs, 5'10, 19% bodyfat.



    Main goal is to trim down the bodyfat to around 10-12% and pack on maybe 10lbs in the next few months.



    Whatcha think? Thanks!

  2. #2
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    What are your maintenance calories?

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    You're majorly lacking some saturated fats. Do a half milk, half coconut milk mix for your protein shakes.

  4. #4
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    Fats seem kinda low. I'd go up to at least 75g, but that's me. You could pay for that with either less carb or less protein, or both.

    Other than that, assuming your maintenance is about 2500 or so, you should slowly drop on this. Not sure how comfortable you'll feel on six little meals a day and such low fat. And that breakfast would make me want to chew my arm off - why not have the carbs in the meal before you train instead of first thing in the day? Maybe just have some eggs or meat in the AM, or skip it entirely and eat more of your food later in the day.

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    I agree with Built, I would drop some carbs and add some fat.

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    no peanut butter Pw, it will slow down protein absorbtio bcuz of the fat

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    overall, the meal plan looks pretty bad. 0 grams of fat b4 bed! and only like 13 or 14 grams of protein...if you are weight lifting this is NOT good

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    Honestly @ 19% bodyfat you can lose a ton of fat with a much worse diet than that. Everyone acts like your shit has to be 100% perfect to lose weight....wtf??

    It looks good bro. When you get down to 10% and less is when you really need to worry about the picky shit. Rock it!

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    Thanks everybody for the inputs, i was able to gather some information and made some more tweaks. Here is where it stands now.

    Meal 1 – 5 egg whites – 85cal/0f/0c/20p
    Meal 2 – 1/4th cup Almonds – 200cal/18f/7c/7p
    12 thin slices of roasted turkey breast – 160cal/8f/2c/16p
    Meal 3 – ½ cup Broccoli – 25cal/0f/4c/3p
    1 Chicken Breasts – 110cal/3f/0c/24p
    Pre – ½ cup Oatmeal : 150cal/3f/27c/5p
    Post – Protein Shake – 260cal/0f/0c/48p
    1 cup non fat milk – 90/0f/13c/9p
    1 Banana – 120cal/0f/31c/2p
    2 Tblsp Peanut Butter – 190cal/16f/8c/7p
    Meal 4 – 1 cans Tuna – 100cal/0f/0c/22p
    1 Tblspn EVOO – 120/16f/0c/0p
    2 jar sweet potatoes – 140cal/0f/34c/2p
    Meal 5 – 1 Salmon Fillets – 100cal/3f/2c/15p
    1 Tblspn EVOO – 120/16f/0c/0p
    Spinach – 50cal/0f/4c/3p
    Meal 6 – ½ cup low fat cottage cheese – 80cal/0fat/5c/14p
    Protein Shake – 260cal/0f/0c/48p
    1 cup non fat milk – 90/0f/13c/9p


    Changes are that i have removed my oatmeal and added it to Pre, so i'll eat the oatmeal about 45mins to an hour before i work out. Took the preworkout shake and added it to before bed and adding 2% milk instead for some mroe fats. Added more EVOO to tuna meal for 16g extra fat.

    I'm also taking Glutamine 3x daily, multivitamins, fish oil and flax seed 2x daily, and calcium.

    What you guys think of the changes?

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    In addition im also going to take the PB out of the post workout shake and throw it in the one before bed.

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    Again, I ask you - why six meals - won't that make you kinda hungry? Why not eat whole eggs instead of just the whites?
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  12. #12
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    I'm not really struggling with being hungry, I'm taking a self made ECA stack so my appetite is suppressed majority of the time. I always thought the best way to go with a strict diet was 6 small meals as opposed to 3? With the eggs i was just trying to keep my diet as clean and strict as possible and see where it gets me, i live in a barracks so hard boiling the eggs in the only thing i can do with them.

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    It doesn't matter how or when you eat during the day, only how the calories add up. 6 meals won't keep your satiety any higher than 3 meals. But if 6 is comfortable for you then go for it. Personally I don't have the time and would rather focus on other things.

    Granted whey post workout is a good idea but bleh.

  14. #14
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    Egg yolks are an excellent source of healthy saturated fat. This helps support testosterone production. At least eat a few of them.

    6 meals is no cleaner or stricter than 3. Just keep to your calorie-limit, and stay comfortable.
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  15. #15
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    Plus the myth of eggs being bad for your cholesterol is just that, a myth. Eat more eggs!

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