Thread: Share your meal plan, weight loss

Originally Posted by klbbr

I need some inspiration. If you have your meal plan with kcal for each meal, please do post!

Running this for the next 5-6 weeks of cutting.
Drawing down on cheerios when needed.
It's simple, but that's what makes it easy to repeat, even if i'm low energy or just not having it.

2,386 Calories
195.1 g protein
75.7 g fat
208.8 Net Carbs
36.2 g fiber

9:00 AM
1 scoop Orange Triad + Greens
2 tbsp PBfit
1 scoop Dymatize ISO 100
1 tbsp Olive Oil
Banana
1x Magnesium Citrate

12:00 PM
111 g Honey Nut Cheerios
2 tbsp PBfit
720 ml Milk
1x NAC

3:00 PM
1 scoop Orange Triad + Greens
2 tbsp PBfit
1 scoop Dymatize ISO 100
1 tbsp Olive Oil
Banana
1x Magnesium Citrate

5:30 PM
2 tbsp PBfit
1 scoop Dymatize ISO 100
1 tbsp Olive Oil
Banana
1x Magnesium Citrate

8:00 PM
2 tbsp PBfit
1 scoop Dymatize ISO 100
1 tbsp Olive Oil
Banana
1x Potassium Chloride
2x Fish Oil

Check out the cronometer app and just play around with whatever fits your calories and macros. (I don't use their benchmarls for calories or macros, but it's otherwise great for everything else).

Chicken tacos at 11, coffee at 1 (after my nap), train at 2, wine and a nice dinner at 6. Bed at 830.

Originally Posted by klbbr

Thanks. What do you guys think about set times (ish) for meals, and a calorie range for each meal?

Such as:
Breakfast 350 kcal
Brunch 200 kcal
Lunch 400 kcal
Mid day 400 kcal
Dinner 400 kcal
Post-workout 200 kcal

I see they've got such a plan here:
https://www.bodybuilding.com/fun/doc...-meal-plan.pdf

I'm wondering if such set times for meals, and budgets for those meals would work for my cutting. Which has been utterly unsuccessful for a couple years.

It’s pretty simple math. Once you take the time to set a max calorie intake, divide that number by the number of meals you wish to eat per day. For example:

2000 cals, 4 meals = 500 per meal

2000 cals, 5 meals = 400 per meal

If you go over in any one meal, subtract cals somewhere else. I will often follow up by taking cals from the very next meal just to stay on target.

You’ll need to do the same thing with protein, carbs, fats if macros mean anything to you.

So let’s say you chose 200 G protein

4 meals = 50 g each
5 meals = 40 g each

Etc.

Here are my staple food during weekdays.

Breakfast:
1 slice wheat bread with 1 tbsp peanut butter
Coffee with 200ml low fat milk
1 scoop whey

Lunch:
70 to 100g mixed white/brown rice
100g seasoned fried chicken breast or 1 can of tuna on olive oil
50g broccoli (if avail)

Snacks:
Mixed 1 tbsp peanut butter and 2 tbsp pb2
Half scoop whey + frozen strawberry + half apple
Mixed nuts 15grams

Dinner:
60 to 80g mixed white/brown rice
100g seasoned fried chicken breast or 1 can of tuna on olive oil
2 tbsp pb2

*If there is home cooked beef or chicken, i replace the fried chicken breast/canned tuna

Total cals: 1450 cals
Protein: 125g
Fat: 40g
Carbs: 130g