some help please

[pagliajoseph]

Does anyone want to give me a sample meal plan for a cutting diet specific for me?

I have looked through just about all the cutting plans I could find on here and now I am just more confused than before.

I'm 5'11"; 210; 21%...I want to lose about 11% body fat ASAP.

I am doing a split that looks somthing life this...

sun- off
mon- legs-20 min cardio
tues- arms-20 min cardio
wed-30-45 min cardio
thurs-legs-20 min cardio
fri-arms-20 min cardio
sat-45 min cardio

I generally life at about 60-70% intensity and the same on cardio as far as heart rate goes...I really need most of my help just on diet and nutrition right now..at least something to start on and build from.

Can anyone please give me a good meal plan break down for what you suggest. You could even include pre-post workout meals..and other suggestions....I APPRECIATE IT GREATLY!!!!!!

 

[msunid83]

go to bodybuilding.com and read some nutrition articles. you only lift arms and legs? WTF?

 

[pagliajoseph]

I do Abs on arm days and back on leg days...what else is there? This is just a overall look at the workout.

I'll post a basic diet I am doing right now...

 

[pagliajoseph]

Here's what I'm doing about now in a basic sense. What am I missing and what do I need to take out ...thanks for any help, it would be much appreciated.

Food - calories
Meal 1

Toast w/fruit spread - 130
8oz orange juice - 110
T- 240

Meal 2

Meal replacement/protein drink - 210
Large Apple - 125
T- 335

Meal 3

Tuna sandwich - 475
(2 slices whole wheat bread + 3 oz tuna + tbs peanut butter + tbs mayo)
1 cup Turkey Noodle Soup w/ water - 70

T- 545

Meal 4

Protein bar - 260
Large Banana - 110

T- 370

Meal 5

Grilled 6oz Chicken Breast - 190
2 cups boiled Broccoli - 110
1 cup Brown rice - 220
8oz fruit smoothie - 200
(strawberry/banana)

T- 720

Total calories - 2210

So that's the basic one, I follow about this same plan every day...thoughts..ridicules? All welcome.

 

[msunid83]

do some more research, many people are reluctant to put in the time and effort of planning a diet for someone. I mean, there are people who get paid to do that. If you want to build a good diet you need to put in some effort and research.

 

[pagliajoseph]

do some more research, many people are reluctant to put in the time and effort of planning a diet for someone. I mean, there are people who get paid to do that. If you want to build a good diet you need to put in some effort and research.

"I have looked through just about all the cutting plans I could find on here and now I am just more confused than before."

The before is the research. I'm asking for help, if you don't want to help, don't respond...thanks.

 

[pagliajoseph]

...bump...

 

[blueboy75]

Here's what I'm doing about now in a basic sense. What am I missing and what do I need to take out ...thanks for any help, it would be much appreciated.

Food - calories
Meal 1

Toast w/fruit spread - 130
8oz orange juice - 110
T- 240

Scrap OJ (empty calories) and have protein source (whey or egg whites etc)
Make sure you have complex carb source (oats preferably)
Add some EFA's (Flax/Fish Oil) & Multi vitamin

Meal 2

Meal replacement/protein drink - 210
Large Apple - 125
T- 335
Small amount of EFA (Advocado/Oily Fish/Peanut Butter)
Preferrable protein source from whole food eg lean meat
Small serving of complex Carb source (Wheat bread/oats)

Meal 3

Tuna sandwich - 475
(2 slices whole wheat bread + 3 oz tuna + tbs peanut butter + tbs mayo)
1 cup Turkey Noodle Soup w/ water - 70

T- 545

Ditch Turkey noodle soup
Make sure mayo is low sugar & low fat
Add some fibrous carb (Steam Broccoli/Cauliflower etc)

Meal 4

Protein bar - 260
Large Banana - 110

T- 370

If this is PW, best to ditch the protein bar. Have a protein shake with some oats & banana

Meal 5

Grilled 6oz Chicken Breast - 190
2 cups boiled Broccoli - 110
1 cup Brown rice - 220
8oz fruit smoothie - 200
(strawberry/banana)

Ditch smoothie
Add some EFA's

T- 720

Total calories - 2210

Maybe add an extra small meal before bed of cottage cheese & EFA

So that's the basic one, I follow about this same plan every day...thoughts..ridicules? All welcome.

Im no expert on nutrition, and your needs would differ to mine, but I have added a few suggestions above if this were my diet and I wanted to cut bf levels

 

[pagliajoseph]

thanks man I appreciate the suggestions.....That is a big help.

 

[SuzieKitson]

Because your pudding is fairly heavy you will be better having something light for the starter and main, how about:- Feta and tomato salad - 1 jar of Feta, drained, mix with chopped salad leaves and 1/2 cherry toms
Main :- Grilled Lamb chops, with Saute potatoes and ratatouille.