Diet & Supp Plan - Feedback Needed!
Hi everyone, my first post here. Been studying and reading everyone elses posts and thought I would ask for some advice. I am 22, roughly 5ft.7 and I currently weigh 72kg/158lbs. My goal is to lose fat and keep as much muscle on as possible (I have been on-off weight lifting for the past few years, nothing too serious though).
I have a very hectic schedule, DJ in the night, student in the day, so I'm finding it very difficult to get in meals on time and to get the correct food in. I don't really have a problem with trying to eat less (I'm never hungry) but to find the time to eat more. Please review a sample meal-plan I've put together and give me your feedback!
WAKE (Approx 11am)
Meal 1 (Approx 12 midday)
8 Egg Whites
3/4 Cup Oats
Animal Pak Multivitamin
Meal 2 (Pre-Workout) (Approx 3pm)
1 Sweet Potato
8 oz Chicken Grilled
Animal Omega EFA
WEIGHTS WORKOUT + 20 min CARDIO (Approx 5pm)
Intra Workout - XTEND BCAA
Meal 3 (Post-Workout) (Approx 7pm)
Gaspari Nutrition MyoFusion
Genr8 Vitargo S2 (1/2)
WORK (9pm - 4am)
Meal 4 (During work) (Approx 10/11pm)
8 oz Chicken Grilled
Low Fat Salad-Cream
Rough numbers - 1547.5 calories / 168 protein / 181g carbs / 24.61 fats
I've found an estimate maintenance level at 2370 by using bodyweight x 15. 2370 - 500 = 1870 which is my target. This brings me onto my next question, what other small snacks do you recommend that I can boost my intake with? I can't really add another meal as it's a real big struggle to get even this amount in.
Thanks in advance for your help!
hereīs one of my fav snacks:
water, 200g fet free cottage cheese, 20g whey, 40g natural peanut butter. put them all in a blender and drik it. itīs low carb, high protein, gets you some good fats and does not taste bad
Quick snacks could include things like cottage cheese, tuna, canned chicken, etc. These are all low carb, high protein options. A great snack is a cup of greek yogurt, tablespoon natty PB and 2 tbspn honey.....good stuff.
Looks like you have a plan to lose weight. I'd say at 158, you need to gain, but that's just me.
Finally, you don't need 2 carb sources in your pre-workout meal.
just glancing at your diet it seems your stomach will grow more than anything. try to have 6 meals instead of 4, spaced out evenly to regulate glucose spikes. this will help keep the stomach down. eat carbs, carbs, carbs, minimize the red meat. lots of fruits and veggies, preferbaly with every meal. make your portions smaller. good luck.
at 158lbs, i think you need to add about 1000 more calories to experience real good gains, good lean calories. your obviously thin, I hate cottage cheese, so good luck with that one, but id add a can of tuna to one of the meals, and even a post workout treat with dextrose as a sweetener, like haribo root beer gummies, the carbs will help deliver those essential proteins, good luck dude.
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