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2004/12/14, 01:12 PM
Hey All,
I have (with much advice from this site) put together a diet plan, which I would really appreciate your advice on.
This plan is for cutting. I am 168 lbs (abs "almost" showing, id say another 6 lbs to loose), low-moderate activity (office based job). I lift heavy weights 3 times per week, and cardio twice per week. I believe based on this my calorie intake should be 2500 for maintenance. Therefore I am aiming to get a 2000 calorie based plan to loose 1 lb per week. I REALLY dont want to loose any muscle.
The "Sat" is for saturated fat.
Meal 1 - 07:00
Protein Shake
Creatine Shake
Cals: 388 / Protein: 18.8 / Carbs: 65 / Fat: 1 (Sat 0.7)
Meal 2 - 10:00
All-Bran Cerial
Cals: 175 / Protein: 5 / Carbs: 36 / Fat: 1 (Sat 0.3)
Meal 3 - 13:00
Chicken Breast
Salad
Cals: 265 / Protein: 40 / Carbs: 22 / Fat: 3 (0.4)
Meal 4 - 16:00
Tuna Sandwich (Can of tuna in 2 slices Wholemeal bread)
Cals: 336 / Protein: 44 / Carbs: 32 / Fat: 3 (Sat 0.7)
Meal 5 - 19:00
Chicken Breast
Vegetables
Cals: 380 / Protein: 55 / Carbs: 20 / Fat: 8.8 (Sat 3)
Meal 6 - 22:00
Protein Shake
Cals: 82 / Protein: 16.8 / Carbs: 1 / Fat: 1 (Sat 0.7)
I also have 4 coffee's during the day which ive allowed 100 calories for.
Totals:
Calories: 1726
Protein: 183
Carbs: 182
Fat: 17.7 (Sat 5.8)
Although im aiming for 2000 calories per day this plan only gives me 1726. This allows me to have a bit of chicken/tuna/pasta or something if i get peckish between meals...so in general I will get 2000 a day.
Any advice much appreciated (In particular im looking to eat as clean as possible, therefore if you would reccomend cleaner foods to provide the same nutrition please do!).
Oh, also I have presumed that the protein /creatine shakes can count as a meal...am I wrong?
Thanks,
Jez.
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