I am just getting back into weight training after a long bout with a back injury. It has been about 1.5 years and all has gone down the tubes. I am 6"1' and normally at around 200lbs. I want to get down to around 185lbs. I really need a good meal plan set up keeping in mind that I work from 8am till 5pm. Have access to a fridge and microwave and will be working out and doing cardio at around 6pm 5 times per week on the weights 3 times cardio. Any help would be appreciated.
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Small fat loss, everyday meal plan needed.
- Thread starter Hugrafix
- Start date
What are you currently eating?
The basics for a fat-loss diet: eat 5-7 meals per day, with a serving of protein with each (chicken, canned tuna, cottage cheese, eggs, lean beef, seafood, etc.).
Your body really only needs carbs at breakfast, post-work-out, and post-pwo - the rest of your meals will consist of protein and fats.
Carbs to include in your diet: oatmeal, cream of wheat or rice, steamed or baked white or sweet potatoes, brown rice.
Fats to include: natural PB, nuts (walnuts, almonds, pecans), e.v. olive oil, canola oil.
Don't neglect fruits and veggies either, especially: strawberries, blueberries, raspberries, apples, spinach, broccoli, peppers, etc.
The basics for a fat-loss diet: eat 5-7 meals per day, with a serving of protein with each (chicken, canned tuna, cottage cheese, eggs, lean beef, seafood, etc.).
Your body really only needs carbs at breakfast, post-work-out, and post-pwo - the rest of your meals will consist of protein and fats.
Carbs to include in your diet: oatmeal, cream of wheat or rice, steamed or baked white or sweet potatoes, brown rice.
Fats to include: natural PB, nuts (walnuts, almonds, pecans), e.v. olive oil, canola oil.
Don't neglect fruits and veggies either, especially: strawberries, blueberries, raspberries, apples, spinach, broccoli, peppers, etc.
I am not the greatest with determining how much I should be eating at each sitting. Does anyone have a meal plan already laid out that I can try and base mine on? I am going to check out the site but wanted to get a good base to make decisions on. Also how many calories should I be taking in? 6"1" 200lbs and working out 4 times a week with cardio 3 times per week.
I honestly don't know how many calories you should be taking in - perhaps one of the men on the site can better help you with that.Hugrafix said:I am not the greatest with determining how much I should be eating at each sitting. Does anyone have a meal plan already laid out that I can try and base mine on? I am going to check out the site but wanted to get a good base to make decisions on. Also how many calories should I be taking in? 6"1" 200lbs and working out 4 times a week with cardio 3 times per week.
Why don't you try figuring out how much you have been eating in the past? Log in what you used to eat in fitday and go from there.
Well I can approximate between 2700 - 2900 calories per day. That is a 20 - 25% calorie defecit. I figure your maintenance level to be about 3500. I had to guess the age so I picked 30 but it should get you in the ballpark. Just take that number (between 2700-2900) and divide it by six to get your meal sizes.