RiDz

Well, I just landed myself on 18 monthes probation, meaning I can't smoke weed, so what else is there to do other than get rid of the 4 years of munchies? I'm 5'11, 245 lbs. I've got a lot of extra fat that I need to get rid of. I'm a hockey and football player, but due to the fact that I got in trouble, i won't be participating in either of those sports this year. I lift on a daily basis for about 45 minutes each session. Here is my meal plan, critique it for me if you will.

67 + (1528.8) + (901.7) - (117.3) = [2380.2 cals]


Meal Plan: Breakfast (Meal1)-
3 Egg whites / 49 cals / 0 Fat / 1 Carb/ 10 Prot.
1 Cup 1% Milk/ 102 Cals/ 3 Fat/ 12 Carb/ 8 Prot.
1 100% Whole wheat/ 80 Cals/ 1 Fat/ 15 Carbs/ 3 Prot.
Total: 231 Cals/ 4 Fat/ 28 Carb/ 21 Prot
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Lunch(M2- Pre w/o) 2 100% Whole Wheat/ 161 Cals/ 3 Fat/ 30 Carb/ 6 Prot.
1 6.5oz can Tuna / 194 Cals/ 1 Fat/ 0 Carb/ 43 Prot.
1 Protein Shake/ 102 Cals/ 1 Fat/ 0 Carb/ 24 Prot.
Total: 457 Cals/ 5 Fat/ 30 Carb/ 73 Prot.
-------------------------------------------------------------------------------------------
(M3) (Post w/o) 1 Lg Chicken Breast/ 321 Cals/ 7 Fat / 0 Carb / 60 Prot.
1 Cup Brocolli / 27 Cals / 0 Fat/ 5 Carb / 3 Prot.
1 Large Banana / 125 Cals/ 1 Fat / 32 Carb/ 1 Prot.
Total: 473 Cals/ 8 Fat/ 37 Carb/ 64 Prot.
-------------------------------------------------------------------------------------------
(M4) 1 10oz steak /566 Cals/23 Fat/0 Carb/ 85 Prot.
1 cup brocolli /27 Cals /0 Fat/5 Carb/ 3 Prot.
1 Cup brown rice /215 Cals/2 Fat/44 Carb/ 5 Prot.
1 Protein Shake /102 Cals/1 Fat/0 Carb/ 24 Prot.
Total: 910 Cals/ 26 Fat/ 49 Carb/ 117 Prot.
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(M5) 1- 6.5oz can Tuna / 194 Cals/ 1 Fat/ 0 Carb/ 43 Prot.
1- Cup 1% Milk/ 102 Cals/ 3 Fat/ 12 Carb/ 8 Prot.
Total: 296 Cals/ 4 Fat/ 12 Carb/ 51 Prot.
--------------------------------------------------------------------------------------------
Daily Total: 2367 Cals/ 45 Fat/ 156 Carb/ 326 Prot.

Fat- 18% Carbs- 24% Protein- 58%

HAYWOOD JABLOME

looks pretty good
I would like to see more carbs post wo though. Maybe shuffle some from M4 because M4 is the biggest meal but it would be optimal to have your biggest meals and carbs around your workout.

good luck

__________________
Homer: [drunk] "Look, the thing about my family is there's five of us. Marge, Bart, Girl Bart, the one who doesn't talk, and the fat guy. How I loathe him."

RiDz

Thanks Haywood. I will throw some more carbs in on my post w/o meal. I forgot, that the only supplement i'll be using are Creatine, EGCG, Vitamin B12, Vitamin B6, and Vitamin C. I drink a lot of coffee, but i can change that to green tea.

Ikaika

i agree that it looks pretty good. i would tend to prefer a little bit higher cals overall to start with...maybe about 2500. Throw in a protein shake right before bed and you'd be right on the money.

You planning on logging this here?

__________________
No supplement can make up for the lack of a strong work ethic.

HAYWOOD JABLOME

black coffee is not bad for you, unless you're drinking like a pot per day.

__________________
Homer: [drunk] "Look, the thing about my family is there's five of us. Marge, Bart, Girl Bart, the one who doesn't talk, and the fat guy. How I loathe him."

kethnaab

wow, low fat totals there....

RiDz

Yes I will be logging this. I will be starting to cut tommorow for one month to see what I can drop as far as fat. I'll update you guys tommorow.

DJSTARER

uh... i dont know guys... breakfast is really small, and that steak dinner is really NOT small.

take half of the kcals in meal 4 and add it to breakfast. Breakfast should be the biggest meal of the day. Besides that, it looks good.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

b-boy

add some more calories in the way of protein...
expensive but your a big boy at 245, bump protein up to 490 grams for the day, and take in 7 meals instead of 5 putting protein at 70 grams each meal. will work wonders for ya.... TRUST ME!
but you must drink a boatload of water bro, i really must stress this with taking in that much protein, at least 2 gallons a day is a must for someone of your size and weight, hit the gym hard, a DC workout plan would be optimal for this type of eating, you will loose weight and get stronger doing it!
there i have added my two cents take it or leave it its up to you bro!
good luck! and i hope you achieve your goal.
o yea one more thing is to take your total daily carb intake, at breakfast and post workout, try that also i think yours was something like 150 grams, so split that in two half of that at breakfast and half in your post workout shake, cardio in the morning AT LEAST 3 days a week and you will loose that fat bro, if you start loosing too fast then throw in some healthy fats in meals 2 and 3.

DJSTARER

good advice from a pimp. i don't know if i can disagree with someone so much more experienced than I, but I would recommend less cardio, keeping it short and intense.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

b-boy

shit Dj always state your opinion bro, im a sponge and love to learn also, and i by far know it all or i wouold be a pro by now wouldn't I? LOL
cardio is very low intensity for 30 minutes at least 30 min a day, i like very low intensity excersise, especially when one is at the lean stage trying to get leaner.. sure he could get away with doing some hit now, but he's a big boy so low intensity will be fine and at such low intensity the body will burn fat instead of glycogen BUT when doing hit the fat burning is more pronounced throughout the day, the only draw back on hit especially for bodybuilders trying to get to that ultra lean stage is that when on low carb diets the fuel burned from hit will be primary glycogen WHILE doing hit, so if your already lean and on very low carbs guess what is going to get burned for fuel... muscle! thats why i just stick to low intensity cardio, i aint going to burn up muscle with low intensity cardio.. and 30 min 3 days a week is optimal for heart health also, so let me know your thinking on this and why you feel that is too much.. ok.