Diet Review

[Justshyofit]

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

 

[Justshyofit]

bump

 

[Jodi]

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.

 

[Justshyofit]

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?

 

[Jodi]

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

 

[AKIRA]

Agreed. Plus Cottage cheese requires practically NO prepare time, which is a plus in any dieter's book.