Quote:
meal plan
breakfast- 1/2 cup oatmeal/w 1 scoop whey protein 2 cups water
snack low carb protein shake 2 cups water
lunch- boneless skinless chicken/ broc 2 cups water
snack- low carb protein shake/ 3 egg whites 1 cup water
dinner- turger burger no bread/broc or chicken/broc 2 cups water
female 5'9 185 bf% 21-24? looking to lose 10-12% bf and 20lbs in two months
is that a reasonable goal?
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Ok, the first thing that catches my eye is the lack of a set post workout shake. To me this means your hitting the weights, then your muscles are most likely going catabolic ... especially since your carbs are so low.
Now if losing muscle mass is not a concern for you then check out PFSM.
http://www.bodybuilding.net/nutritio...ties-1988.html
But be careful, PFSM is designed as a crash diet. You will drop fat quickly, but you need to know what your getting into more info can be found at
www.bodyrecomposition.com/forums
If you are concerned we need to increase your real food intake, and place the shakes around your workouts. The post workout shake should have high GI carbs (dextrose, malto, waxy maize) to replace your glycogen stores. This will up your carb intake, but i would only do this on weight training days, so it wont effect your fat burning. I would aslo up your fat intake, fish oil, nuts, seeds will give you good sources of healthy fats.
The other thing I would suggest, if your not doing it already. Is plan in cheat meals once or twice a week. This will keep you mentally stable, and give you something to look forward to. When you plan your cheats, you will be less likely to binge.