Please Scroll Down to See Forums Below 
Her is an idea if my eating plan. I am open to suggestions and opinions. I also this helps someone. I do not diet. I have adopted an eating life style. Been doing this and hitting the gym hard for the past 41/2 years. I’m no expert, just figuring out what works for me.
My stats as of 9-6-22. Done on an inbody machine.
56 age
6’ tall
206 lb
106 smm
10 % bf.
Just finished a bulk 4000 calories (not dirty). Now transitioning to a cut. Going to run my normal maintenance calories 2500 for several weeks the start dropping calories as needed.
My eating style is simple and boring but it works for me. Simple to cook and simple plan.
Currently 40% carb 40% protein 20 % fat
Carb sources - brown rice, cream of wheat, oatmeal, potatoes. Don’t care for sweet potatoes
Protein sources- chicken breast 90% , Egg whites, ground beef and tuna.
Vegetable source- broccoli, green beans, zucchini, spinach, asparagus, squash.
Fats- almonds or avacado.
Treats rice cakes with PB fit and natural jelly, fage 0% Greek yogurts with blueberries or granola and honey.
Normally have an apple or banana. But during a cut minimal fruit of any. Don’t use oils or cooking spray.
Almost no dairy or sugars. Except what’s listed above.
Sample day:
Meal one - 80 grams oatmeal, with 4-5 egg whites, cinnamon and sugar free pancake syrup.
Meal 2, 3, and 4- 250 g chicken breast, 1 cup brown rice, vegetable, sugar free bbq sauce
After work out shake 4g protein.
1 gallon water daily with BCAA
Might have a banana or rice cakes with pb and j.
Serving of almonds or avocado
Daily macros approximately ( my fitness pal )
Calories 2200-2500
Carbs 220-250
Protein 220-250
Fats 49-56
I will adjust the calories and macros as needed.
In a week or so I will probably drop to 2000 calories.
Today 9-24-22 I weigh 196 lb
Will do a monthly inbody measurement.
Just want to drop down to about 7% bf
My body likes to be about 190-195 7-10 bf
Thanks
My stats as of 9-6-22. Done on an inbody machine.
56 age
6’ tall
206 lb
106 smm
10 % bf.
Just finished a bulk 4000 calories (not dirty). Now transitioning to a cut. Going to run my normal maintenance calories 2500 for several weeks the start dropping calories as needed.
My eating style is simple and boring but it works for me. Simple to cook and simple plan.
Currently 40% carb 40% protein 20 % fat
Carb sources - brown rice, cream of wheat, oatmeal, potatoes. Don’t care for sweet potatoes
Protein sources- chicken breast 90% , Egg whites, ground beef and tuna.
Vegetable source- broccoli, green beans, zucchini, spinach, asparagus, squash.
Fats- almonds or avacado.
Treats rice cakes with PB fit and natural jelly, fage 0% Greek yogurts with blueberries or granola and honey.
Normally have an apple or banana. But during a cut minimal fruit of any. Don’t use oils or cooking spray.
Almost no dairy or sugars. Except what’s listed above.
Sample day:
Meal one - 80 grams oatmeal, with 4-5 egg whites, cinnamon and sugar free pancake syrup.
Meal 2, 3, and 4- 250 g chicken breast, 1 cup brown rice, vegetable, sugar free bbq sauce
After work out shake 4g protein.
1 gallon water daily with BCAA
Might have a banana or rice cakes with pb and j.
Serving of almonds or avocado
Daily macros approximately ( my fitness pal )
Calories 2200-2500
Carbs 220-250
Protein 220-250
Fats 49-56
I will adjust the calories and macros as needed.
In a week or so I will probably drop to 2000 calories.
Today 9-24-22 I weigh 196 lb
Will do a monthly inbody measurement.
Just want to drop down to about 7% bf
My body likes to be about 190-195 7-10 bf
Thanks
