After some research and thought I came up with a meal plan/workout routine...plz help

[NewbieChris]

Okay, if I did the calculations correctly, I am 22, 113 kg, with 18% bf at 5'10" tall. If I calculated my BMR correctly, it should be 3918.47. I want to lose bf and get down to like 12% by the end of summer (Mid august) As per YJ's post I figure if I eat like 2900 cal/day I should be able to do that.

Meal 1: 6 egg whites with one whole egg slice of wheat bread
Meal 2: 8oz chicken breast with 1c asparagus and 1/2 cup of brown rice
Meal 3: 8 oz steak/pork/turket, lettuce
Meal 4: 8 oz chicken breast with 1/2c of wheat noodles
Meal 5: Shake w/ peanut butter, milk, powder
Meal 6: turkey patty

I also take a multi-vitamin, fish oil, creatine, and glutamine. The second two I take post work out. I think I'm still short on calories...any suggestions? Sorry for the initial short post. I'll follow up with a little more information.

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I also calculated my BMR as moderately active. I walk 3 mi. a day, to work, gym, and home. I lift two days, then run the third so I have a 3 day cycle. Do you think that constitutes moderate activity level?

Thanks,
Chris

[coffee-guy]

Your BMR seems a little high but maybe I've just had a really long year - also - what's meal 5 (please don't tell me it's pwo?)...

[NewbieChris]

Your BMR seems a little high but maybe I've just had a really long year - also - what's meal 5 (please don't tell me it's pwo?)...

I think I did all the calculations correctly. I am 250lbs(113kg), 5' 11" (180cm), 18% bf, and 22 y/o. I know I'm a big(fat) guy... Yes, meal 5 is a post workout shake...

[NewbieChris]

One of my biggest problems is eating at work. I'm there for a very long time and I don't want them to think I have 'higher' priorities...I already have 3 meals during the day, but I generally don't leave my desk other than to take my food out of the fridge and heat it up. Suggestions, etc?

[NewbieChris]

Anyone, anything else?

[NewbieChris]

Would the shake be better if it were the powder, milk and oatmeal?

[coffee-guy]

The diet isn't half bad bro - just keep reading about pwo shakes...

Btw - if you're taking your pwo shake advice from a post I made in dirtyluke's thread you'll need to realize I was being sarcastic in my advice....

[coffee-guy]

Btw - your carbs may be a little too low for the initial phases of a cutting diet - what ratios have you got set up here and planned for the future diet adjustments?

[NewbieChris]

Thanks. The PWO is something I've thought was okay for a long time. Like 4 yrs ago I was with a nutritionist and I told him that I didn't really like the taste and he told me to add the PB, and I've been doing it ever since. I never realized that my PWO shake was so bad. As for the carbs, Meal 2 or 3 isn't always accurate. At my internship I have like half the staff taking me to lunch, and I sometime break one of those meals with something higher calorie and carb... I'm also trying to keep them somewhat low for like 3 weeks, then bump them up slowly.

[coffee-guy]

Try a 40/40/20 split for a few weeks - move to a 45/35/20 split - move to a 50/30/20 split - move to a 55/25/20 split - move to a 60/20/20 split - move to a 65/20/15 split and see what happens - give each section of the diet split 2 or 3 weeks and keep cardio constant etc - you should like what you see at your current stats - just don't start your carbs low like you said though because you're body will try to fight it and you'll be disappointed early on in the game...

[Cory]

Okay, if I did the calculations correctly, I am 22, 113 kg, with 18% bf at 5'10" tall. If I calculated my BMR correctly, it should be 3918.47. I want to lose bf and get down to like 12% by the end of summer (Mid august) As per YJ's post I figure if I eat like 2900 cal/day I should be able to do that.

Meal 1: 6 egg whites with one whole egg slice of wheat bread
Meal 2: 8oz chicken breast with 1c asparagus and 1/2 cup of brown rice
Meal 3: 8 oz steak/pork/turket, lettuce
Meal 4: 8 oz chicken breast with 1/2c of wheat noodles
Meal 5: Shake w/ peanut butter, milk, powder
Meal 6: turkey patty

I also take a multi-vitamin, fish oil, creatine, and glutamine. The second two I take post work out. I think I'm still short on calories...any suggestions? Sorry for the initial short post. I'll follow up with a little more information.

-------------------------------

I also calculated my BMR as moderately active. I walk 3 mi. a day, to work, gym, and home. I lift two days, then run the third so I have a 3 day cycle. Do you think that constitutes moderate activity level?

Thanks,
Chris

You need a little more fat with each meal mainly in the form of plant based fats (olive, flax, nuts, seeds, avacado, etc) and meal 3 needs more substantial carbs than just lettuce. No nutrition in lettuce. Fat in your pwo shake is a no-no. Slows the absorption of everything down to a halt. You need a good amount of carbs in that shake instead. Use maltodextrin. Everything else looks fairly decent. You may need to just add more wholesome nutritious foods like fruits and veggies in some of those main meals just for overall health.

[flex09]

A MAN THAT MEAL PLAN IS PURDY GOOD, BUT MAYBE U CAN ADD TUNA INTO UR PLAN AND A PROTEIN SHAKE.

[coffee-guy]

Have you put together/written out a new plan yet? Let's see it when you get it done...

[NewbieChris]

I'm actually doing the new one right now. I've been bogged down with work and haven't had time to design a new meal plan so I've been sticking to that one with a different protein shake...I'll hopefully have a new meal plan done by Tuesday night. Sorry its taking so long, the help is so much appriciated. I'll try and get it done a little faster.

Chris

[NewbieChris]

Okay, I did this one tonight and I think its pretty good, or I hope it is...

Meal 1:
1 whole egg, 6 egg whites, 2 slices wheat bread

Meal 2:
6 oz Chicken, 4 oz pasta or .75 cup rice, 1.8 oz alvacado

Meal 3:
3.5 oz Top round, .75 cup rice, 16 oz asparagus

Meal 4:
6 oz Chicken, 4 oz pasta or .75 cup rice, 1.8 oz alvacado

Meal 5:
8 oz ff milk, 2 scoops ATW powder, .25 cup oatmeal, banana

Meal 6:
Turkey Patty, 5 oz alvacado

Thats puts me at roughly 2500 calories with between 40-45/35-40/20 split if I did everything correctly. I recalculated the BMR minusing out my body weight, it came out to be 3431. In addition to the thing listed I still consume the supplements I listed above. Let me know what you think and thanks