advice for my meal plan / calorie intake

J

jonny100

0
here's the meal plan i'm following at the moment followed by all the cals, proteins, carbs, fats and fibres quantities:

pre HIIT: bananna
meal 1: oatmeal, milk, cinnamon, protein shake
meal 2: almonds and kidney beans
meal 3: salad (egg, lettuce, cucumber, tuna, carrot, fat free dressing).
meal 4:oatmeal, milk, apple
post workout: stir fry (chicken, carrot, peppers, onion, sweetcorn, soy sauce, chinese 5 spice, brown rice)
meal 6: cottage cheese, milk

pre HIIT:.cals - 169, prot - 2, carbs - 44, fat - 0, fibre - 5.7
meal 1:...cals - 301, prot - 37, carbs - 48, fat - 5, fibre - 5
meal 2:...cals - 510, prot - 30, carbs - 24, fat - 55, fibre - 18
meal 3:...cals - 353, prot - 25, carbs - 50, fat - 6, fibre - 2
meal 4:...cals - 301, prot - 15, carbs - 48, fat - 5, fibre - 5
po workout: cals - 440, prot - 54, carbs - 87, fats - 4, fibre - 4
meal 6:...cals - 145, prot - 17, carbs - 16, fats - 1, fibre - 0.5

total cals - 2219
total protein - 180
total carbs - 317
total fat - 75
total fibre - 41

I am currently aiming for fat loss and to end up with a 6-pack. I am 16 years old, weigh about 170 - 175 lbs, and am about 6'1 tall. Plus I'm fairly active.
I am going to start lifting weights to aid fat loss just before the proposed p/w meal.

Based on what I have said, is this a good amount of calories/protein/carbs/fats/fibre to be eating or do I need to go higher or lower? (Remember this is primarily for the cutting stage).

Does the ratio of protein / carbs / fats look ok or should I alter it?

Are there any glaring mistakes in my diet plan as far as the food and each meal's nutrition goes?

When I start lifting weights, do I need to adjust this diet at all if I still want to be in a cutting stage?

And finally, is there any accurate formula I can use to see what I should be consuming for my age and build?

I know I ask too many questions but this feedback will be really useful to me. thanks.
 
Your diet looks great. With all that fibre, you're going to be pooping all day! But that's fine.
You've got protein with every meal, and it's very well-balanced.
 
looks good. think you'll get ur six-pack fairly soon if u stick with the diet, but the problem i see is... whether you can stick with that type of diet after u get ur six-pack.

two years ago, i had a six-pack weighing at around 170 or so, but I got it, I just lost my motivation to eat right. So within just weeks, it disappeared. :(
 
so is that the right amount of protein, carbs and fat to be having after a weights workout?
what about post post workout, do I need carbs with that?
 
jonny100 said:
so is that the right amount of protein, carbs and fat to be having after a weights workout?
what about post post workout, do I need carbs with that?
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ya know, I didn't even notice the second schedule with the work-outs. YOu do need carbs for pwo and post-pwo. I would just switch around your meals, if you can - switch Meal 4 w/ your pwo meal. For post-pwo, you can get carbs from your milk, but you may want to add a little something else.
 
immediately post workout, you want fast digesting protein (whey) and simple carbs (dextrose, maltodextrin). a protein shake or quality MRP would be better post workout.

cottage cheese is a great pre-bedtime meal, adn I would go light on the carbs at that meal, add some fiber one, and maybe down some flaxseed oil.
 
why would I need to switch meal 4 with the p/workout meal? isn't it better to have a lot of carbs straight after workout rather than before?

I haven't managed to find flaxseed oil anywhere, not supermarkets and not healthfood shops. I also looked for fish oils but couldn't find those either.

As for dextrose, I found some dextrose sweets which look ideal for having after a workout. It says on the packet something to do with giving you a quick energy boost for physically demanding activities and boosts your concentration. They contain 80% dextrose and have a maximum dosage of 3 at a time.
I don't know the actual brand or other ingredients as I don't have any at the moment, but do they sound good?
Would they be better taken right before the workout?
 
jonny100 said:
why would I need to switch meal 4 with the p/workout meal? isn't it better to have a lot of carbs straight after workout rather than before?

I haven't managed to find flaxseed oil anywhere, not supermarkets and not healthfood shops. I also looked for fish oils but couldn't find those either.
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I'm confused now.... you do your work-out between meals 4 and 5, right? Well, eat the oatmeal + protein powder (something Malkore mentioned that I totally forgot about for a sec) for post-wo and eat the stir-fry at another time.

Flaxseed oils are usually kept in the refrigerated section of the health food store.
 
i don't know why you're confused. the post workout meal in my plan contains a lot more of everything (eg. protein) than meal 4 does (if protein powder is not used). And I thought that you are best to have a lot of protein and carbs to re-fuel after a workout, as opposed to having them before-hand.

I was just asing what the advantage would be in swapping p/workout meal with meal 4 (with addition of protein powder), and still do the workout at the same time of day.
 
post workout, you want about double the number of carbs as protein. so 20-30g of protein, 40-60g of simple carbs.

I personally don't like a heavy carb like oatmeal post workout. it won't digest as quickly, and it'll slow the protein digestion. I would eat a baked potato post workout, and a shake.
 
jonny100 said:
i don't know why you're confused. the post workout meal in my plan contains a lot more of everything (eg. protein) than meal 4 does (if protein powder is not used). And I thought that you are best to have a lot of protein and carbs to re-fuel after a workout, as opposed to having them before-hand.

I was just asing what the advantage would be in swapping p/workout meal with meal 4 (with addition of protein powder), and still do the workout at the same time of day.
Click to expand...
You are really confusing me; let's do this one question at a time. When do you lift weights - between what meals?
 
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