So here's my plan to start losing fat and maintain my current muscle level. I'm going to be 18 in 5 months, I'm 6'3, and about 210 pounds. I make sure to drink more than enough water throughout the day, get a good amount of sleep, and train hard. I only eat 100% whole grain bread, and I haven't had chips or any sugary/soft drinks for years now which is what helped me come down to a manageable 210 lbs, by eating clean (from 240 lbs during my offensive lineman days). I've been as low as 178 when playing rugby, but I'm not sure how much muscle I lost as I wasn't keeping track back then.
This is the order: 310g (high), 160g (med), 40g (low). High, Med, low, repeat (is it okay to make sunday a low-carb day?)
I already posted my High-carb day, but for those who haven't seen it already I will copy/paste it here. The only info I'm not 100% sure of is the nutrient for chicken; different websites have given me different numbers, but I'm using this set for 5oz (140G), let me know if it sounds about right: 231 cal, 43g protein). 1200mg fish oil is taken for breakfast and supper, in case I left it out anywhere on my list. Anyone is welcome to leave ANY feedback at all, it will definitely help.
HIGH CARB
-->Breakfast 8:30 AM
Bread x3= 285 cal, 51 carbs, 12 protein
Eggs x3= 210 cal, 3 carbs, 18 protein
Skim 1 cup= 80 cal, 12 carbs, 9 protein
Fish oil 1200 mg
Fruit (pear)
TOTAL: 655 cal, 66g carbs, 39g protein
-->10:20 AM
Beef Jerky 1 oz= 80 cal, 3 carbs, 15 protein
Quaker Oatmeal 2 packs= 320 cal, 58 carbs, 14 protein
Skim 1.5 cups= 120 cal, 18 carbs, 13 protein
Fruit (tangerine)
TOTAL: 520 cal, 79g carbs, 42g protein
-->12:40 PM
Chicken Breast 4.46 oz= 160 cal, 4 carbs, 26 protein
Sweet potatoes 8oz= 100 cal, 24 carbs, 2 protein
Fruit (Pear)
-->1:20 PM
1 scoop whey= 120 cal, 3 carbs, 24 protein
1 cup skim= 80 cal, 12 carbs, 9 protein
TOTAL: 460 cal, 43g carbs, 61g protein
(CHEST/BICEP WORKOUT)
-->3:10 pm
1.5 scoops whey= 180 cal, 6 carbs, 36 protein
1.5 cups skim= 120 cal, 18 carbs, 13 protein
-->3:30 PM
Chicken 4.46 oz= 160 cal, 4 carbs, 36 protein
Sweet Potatoes 8 oz= 100 cal, 24 carbs, 2 protein
TOTAL: 560 cal, 52g carbs, 77g protein
-->5:50 PM
Chicken 6.5oz= 260 cal, 10 carbs, 42 protein
Bread 3 slices= 360 cal, 69 carbs, 18 protein
Fish Oil 1200mg
TOTAL: 620 cal, 69g carbs, 18g protein
-->10:00 PM
1 scoop casein= 120 cal, 3 carbs, 24 protein
Water
DAY TOTAL: 2935 cal, 322g carbs, 303g protein
MEDIUM-CARB
-->Meal 1/9:10 AM
1 scoop whey= 120 cal, 3 carbs, 24 protein
1 cup skim= 80 cal, 12 carbs, 9 protein
2 eggs= 140 cal, 2 carbs, 12 protein
1 Bread slice= 125 cal, 23 carbs, 6 protein
Fruit (Pear)
TOTAL: 465 calories, 40g carbs, 51g protein
-->Meal 2/11:20 AM
Packet of oatmeal= 160 cal, 29 carbs, 7 protein
1oz beef jerky= 80 cal, 3 carbs, 15 protein
Fruit (Pear)
TOTAL: 240 calories, 32g carbs, 22g protein
-->Meal 3/1:00 PM
2 Bread slices= 250 cal, 46 carbs, 12 protein
4oz Roast beef= 180 cal, 0 carbs, 30 protein
Mustard
Fruit (Pear)
TOTAL: 430 calories, 46g carbs, 42g protein
-->Meal 4/3:00 PM
8oz Chicken= 220 cal, 0 carbs, 48 protein
1 Bread slice= 125 cal, 23 carbs, 6 protein
Fruit (Pear)
TOTAL: 345 calories, 23g carbs, 54g protein
-->Meal 5/5:00 PM
1.5 scoops whey= 180 cal, 4.5 carbs, 36 protein
TOTAL: 180 calories, 4.5g carbs, 36g protein
-->Meal 6/6:30 PM
6oz beef= 243 cal, 0 carbs, 42 protein
Peas
TOTAL: 243 calories, 148.5g carbs, 42g protein
-->Meal7/9:20 PM
1 scoop casein= 120 cal, 3 carbs, 24 protein
TOTAL: 120 calories, 3g carbs, 24g protein
DAY TOTAL: 2023 calories, 148.5g carbs, 271g protein
LOW-CARB
-->Meal 1/8:30 AM
1 scoop whey= 120 cal, 3 carbs, 24 protein
2 eggs= 140 cal, 2 carbs, 12 protein
2 egg whites= 30 cal, 0 carbs, 7 protein
TOTAL: 290 calories, 5g carbs, 43g protein
-->Meal 2/10:30 AM
-2oz Beef jerky= 160 cal, 6 carbs, 30 protein
TOTAL: 160 calories, 6g carbs, 30g protein
-->Meal 3/12:50 PM
9oz Chicken= 415 cal, 0 carbs, 77 protein
1 scoop whey= 120 cal, 3 carbs, 24 protein
TOTAL: 535 calories, 3g carbs, 101g protein
(BACK/TRICEP WORKOUT)
-->Meal 5/3:00 PM
1.5 scoops whey= 180 cal, 6 carbs, 36 protein
1 protein bar= 302 cal, 3 carbs, 34 protein
TOTAL: 482 calories, 9g carbs, 70g protein
-->Meal 6/5:55 PM
5oz Chicken= 277 cal, 0 carbs, 51 protein
TOTAL: 277 calories, 0g carbs, 51g protein
--Meal 7/9:00 PM
1 scoop casein= 120 cal, 3 carbs, 24 protein
TOTAL: 120 calories, 3g carbs, 24g protein
DAY TOTAL: 1864 calories, 26g carbs, 319g protein
This is the order: 310g (high), 160g (med), 40g (low). High, Med, low, repeat (is it okay to make sunday a low-carb day?)
I already posted my High-carb day, but for those who haven't seen it already I will copy/paste it here. The only info I'm not 100% sure of is the nutrient for chicken; different websites have given me different numbers, but I'm using this set for 5oz (140G), let me know if it sounds about right: 231 cal, 43g protein). 1200mg fish oil is taken for breakfast and supper, in case I left it out anywhere on my list. Anyone is welcome to leave ANY feedback at all, it will definitely help.
HIGH CARB
-->Breakfast 8:30 AM
Bread x3= 285 cal, 51 carbs, 12 protein
Eggs x3= 210 cal, 3 carbs, 18 protein
Skim 1 cup= 80 cal, 12 carbs, 9 protein
Fish oil 1200 mg
Fruit (pear)
TOTAL: 655 cal, 66g carbs, 39g protein
-->10:20 AM
Beef Jerky 1 oz= 80 cal, 3 carbs, 15 protein
Quaker Oatmeal 2 packs= 320 cal, 58 carbs, 14 protein
Skim 1.5 cups= 120 cal, 18 carbs, 13 protein
Fruit (tangerine)
TOTAL: 520 cal, 79g carbs, 42g protein
-->12:40 PM
Chicken Breast 4.46 oz= 160 cal, 4 carbs, 26 protein
Sweet potatoes 8oz= 100 cal, 24 carbs, 2 protein
Fruit (Pear)
-->1:20 PM
1 scoop whey= 120 cal, 3 carbs, 24 protein
1 cup skim= 80 cal, 12 carbs, 9 protein
TOTAL: 460 cal, 43g carbs, 61g protein
(CHEST/BICEP WORKOUT)
-->3:10 pm
1.5 scoops whey= 180 cal, 6 carbs, 36 protein
1.5 cups skim= 120 cal, 18 carbs, 13 protein
-->3:30 PM
Chicken 4.46 oz= 160 cal, 4 carbs, 36 protein
Sweet Potatoes 8 oz= 100 cal, 24 carbs, 2 protein
TOTAL: 560 cal, 52g carbs, 77g protein
-->5:50 PM
Chicken 6.5oz= 260 cal, 10 carbs, 42 protein
Bread 3 slices= 360 cal, 69 carbs, 18 protein
Fish Oil 1200mg
TOTAL: 620 cal, 69g carbs, 18g protein
-->10:00 PM
1 scoop casein= 120 cal, 3 carbs, 24 protein
Water
DAY TOTAL: 2935 cal, 322g carbs, 303g protein
MEDIUM-CARB
-->Meal 1/9:10 AM
1 scoop whey= 120 cal, 3 carbs, 24 protein
1 cup skim= 80 cal, 12 carbs, 9 protein
2 eggs= 140 cal, 2 carbs, 12 protein
1 Bread slice= 125 cal, 23 carbs, 6 protein
Fruit (Pear)
TOTAL: 465 calories, 40g carbs, 51g protein
-->Meal 2/11:20 AM
Packet of oatmeal= 160 cal, 29 carbs, 7 protein
1oz beef jerky= 80 cal, 3 carbs, 15 protein
Fruit (Pear)
TOTAL: 240 calories, 32g carbs, 22g protein
-->Meal 3/1:00 PM
2 Bread slices= 250 cal, 46 carbs, 12 protein
4oz Roast beef= 180 cal, 0 carbs, 30 protein
Mustard
Fruit (Pear)
TOTAL: 430 calories, 46g carbs, 42g protein
-->Meal 4/3:00 PM
8oz Chicken= 220 cal, 0 carbs, 48 protein
1 Bread slice= 125 cal, 23 carbs, 6 protein
Fruit (Pear)
TOTAL: 345 calories, 23g carbs, 54g protein
-->Meal 5/5:00 PM
1.5 scoops whey= 180 cal, 4.5 carbs, 36 protein
TOTAL: 180 calories, 4.5g carbs, 36g protein
-->Meal 6/6:30 PM
6oz beef= 243 cal, 0 carbs, 42 protein
Peas
TOTAL: 243 calories, 148.5g carbs, 42g protein
-->Meal7/9:20 PM
1 scoop casein= 120 cal, 3 carbs, 24 protein
TOTAL: 120 calories, 3g carbs, 24g protein
DAY TOTAL: 2023 calories, 148.5g carbs, 271g protein
LOW-CARB
-->Meal 1/8:30 AM
1 scoop whey= 120 cal, 3 carbs, 24 protein
2 eggs= 140 cal, 2 carbs, 12 protein
2 egg whites= 30 cal, 0 carbs, 7 protein
TOTAL: 290 calories, 5g carbs, 43g protein
-->Meal 2/10:30 AM
-2oz Beef jerky= 160 cal, 6 carbs, 30 protein
TOTAL: 160 calories, 6g carbs, 30g protein
-->Meal 3/12:50 PM
9oz Chicken= 415 cal, 0 carbs, 77 protein
1 scoop whey= 120 cal, 3 carbs, 24 protein
TOTAL: 535 calories, 3g carbs, 101g protein
(BACK/TRICEP WORKOUT)
-->Meal 5/3:00 PM
1.5 scoops whey= 180 cal, 6 carbs, 36 protein
1 protein bar= 302 cal, 3 carbs, 34 protein
TOTAL: 482 calories, 9g carbs, 70g protein
-->Meal 6/5:55 PM
5oz Chicken= 277 cal, 0 carbs, 51 protein
TOTAL: 277 calories, 0g carbs, 51g protein
--Meal 7/9:00 PM
1 scoop casein= 120 cal, 3 carbs, 24 protein
TOTAL: 120 calories, 3g carbs, 24g protein
DAY TOTAL: 1864 calories, 26g carbs, 319g protein
