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    Registered User therealocgamer's Avatar
    Join Date: Jul 2022
    Age: 52
    Posts: 60
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    therealocgamer is offline

    My nutrition plan

    Currently, I weight about 280lbs (6'1") and I'm going to seriously tackle cutting down my weight/fat over the next 12 months/ Here's the plan I'm working with at the moment:

    Rest Day:

    Meal 1: Eggs and slim bagel with protein shake
    - 1x whole egg
    - 3x egg whites
    - Slim bagel
    - 30g avocado
    - 100ml almond milk
    - 25g scoop protein powder

    Meal 2: Peanut butter and banana
    - 100g banana
    - 20g peanut butter
    - 2x corn cakes

    Meal 3: Chicken breast and spaghetti
    - 2x 130g grilled chicken breast (with seasoning/paprika/chilli etc)
    - 50g dry weight brown spaghetti
    80g roma pasata tomato sauce

    Meal 4: Steak mince and new potatoes (with mushroom, onion, garlic, herbs and spices)
    - 200g steak mince
    - 300g boiled new potatoes
    - 20g cashew nuts

    Meal 5: Oats
    - 50g porridge oats cooked with water
    - 100g mixed berries
    - 20g dark chocolate
    - 25g scoop protein powder

    Total calories: 2400
    Protein 228grams
    Carbs 199grams
    Fat 72grams

    Training Day (Higher Carbs):

    Meal 1: Oats
    - 60g Oats
    - 100ml milk
    - 25g scoop protein powder
    - 20g dark chocolate
    - 100g banana
    - 100g nutella

    Meal 2: Chicken burrito
    - 1x wholemeal wrap
    - 1/2 tin of chopped tomatoes
    - handful of spinach
    - 2 x 130g grilled chicken brease (with seasoning/paprika/chilli flakes etc)

    Meal 3: Yoghurt and berries
    - Glenisk protein yoghurt
    - 50g mixed berries
    - Fibre 1 brownie
    - 1 scoop protein powder

    Meal 4: Pre workout turkey stir fry with noodle (added soy sauce, ginger etc for seasoning)
    - 1/2 chopped onion and garlic (fried lightly in frylite oil)
    - 200g chopped turkey
    - 100g carrots
    - 100g broccoli
    - 100g cooked rice noodles

    Meal 5: Post workout Peanut butter, slim bagel and banana:
    - 100g banana
    - 20g peanut butter
    - Slim bagel
    - 10g maple syrup
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